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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/09/22	3,000m	10:23.8	1:43.9	Dynamic	Hwt	RP3 6 x 500m, 3 min rest. Warm upm1:45.7 r.24 then 1:43.6ish r. 28,30,32,34,32. Length 141 - 134 hr 140, peak 164. Sub max taper session.…	View workout
11/09/22	4,360m			Dynamic	Hwt	Warm up and rest intervals	View workout
11/08/22	14,545m	1:00:00.0	2:03.7	Dynamic	Hwt	RP3 3 x 20 min, r.19.0, length 145cm, hr 133 (peak 141)	View workout
11/08/22	1,435m			Dynamic	Hwt	Warm up and rest intervals	View workout
11/04/22	8,348m	30:00.0	1:47.8	Dynamic	Hwt	RP3 10 x 3 min, r.24.0, length 145cm, hr 158 (peak 173). Good session after weights at lunchtime	View workout
11/04/22	3,492m			Dynamic	Hwt	Warm up, rest intervals and warm down	View workout
11/03/22	5,000m	19:20.0	1:56.0	Dynamic	Hwt	RP3 10 (7) x 500m, 1 min off. First 4 1:41.9, r.32-34, then alternated paddle and piece, 1:41.7 r.28, 1:40.0, r.30, 1:38.0 r.34. Poor ses…	View workout
11/03/22	4,102m			Dynamic	Hwt	Warm up, rest intervals and warm down	View workout
11/02/22	14,520m	1:00:00.0	2:03.9	Dynamic	Hwt	RP3 3 x 20 min, r.19.0, length 144cm, hr 137 (peak 145)	View workout
11/02/22	1,688m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/30/22	16,670m	1:21:00.0	2:25.7	Water	Hwt	Molesey 8+ 10,1,3,6 r.28,34,32,30. OK	View workout
10/24/22	14,451m	1:00:00.0	2:04.5	Dynamic	Hwt	RP3 3 x 20 min, r.19.0, r.19.0, (1 @ 2:03.9, 2 @ 2:04.9) length 144cm, hr 138 (peak 144j. Bit tired and hungry	View workout
10/24/22	1,532m			Dynamic	Hwt	Warm up an rest intervals	View workout
10/23/22	5,000m	17:31.9	1:45.1	Dynamic	Hwt	RP3 10 x 500m, up 1 down 1 from 1:50 r.20 to 1:40 r.29, ave r.24.6, ave length 147cm, ave hr 147 (peak 175)	View workout
10/23/22	3,382m			Dynamic	Hwt	Warm up and down and rest intervals	View workout
10/20/22	14,529m	1:00:00.0	2:03.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest r.19.0, length 143cm, hr 136 ( peak 142). Much better	View workout
10/20/22	1,489m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/19/22	14,533m	1:00:00.0	2:03.8	Dynamic	Hwt	RP3 3 x 20 min r.19.0, length 143cm, hr 137 (peak 145)	View workout
10/19/22	1,532m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/16/22	14,804m	1:16:00.0	2:34.0	Water	Hwt	Molesey 8+, 10 min and 7 min r.33 (sub in HOCR 8)	View workout

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