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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/09/25	46:34.0	8,565m	2:43.1	Water	Molesey 1x, UT2 up , UT1 progressing to threshold down	View workout
10/07/25	30:00.0	7,652m	1:57.6	Dynamic	RP3 10 x 3 min, 1 min rest, r.20.0, splits 2:01.9 down to 1:54.9, length 148 cm, hr average 133 (peak 150) range finder aiming for sub LT…	View workout
10/07/25	3564m			Dynamic	RP3 warm up, rest intervals and cool down	View workout
09/30/25	1:30:00.0	16,736m	2:41.3	Water	Molesey 1x, UT2 r.18/20 for 3 legs then UT1 r.20/21 flagpoles to bridge	View workout
09/28/25	53:49.0	10,010m	2:41.2	Water	Molesey 1x, UT2 r.18 up to weir and back to flagpoles then UT1 to bridge with brief push before the island	View workout
09/25/25	46:21.0	8,460m	2:44.3	Water	Molesey 1x, UT2 r.18/19	View workout
09/21/25	1:21:00.0	16,722m	2:25.3	Water	Molesey 8+, 3,2,1,3,2,1,1,3 r.24-36	View workout
09/18/25	20:00.0	4,770m	2:05.7	Dynamic	RP3 easy UT2 r.19.0, length 148 cm, hr average 132 (peak 140)	View workout
09/18/25	953m			Dynamic	Warm up and cool down	View workout
09/14/25	1:30:00.0	16,510m	2:43.5	Water	Molesey 1x, 2 trips UT up and 2 x Flag to Bridge, first r.20/21 UT1, second r.24/26 hard	View workout
09/13/25	40:00.0	9,455m	2:06.9	Dynamic	RP3 2 x 20 min, 2 min rest UT2 r.18 @ 2:08 and r.19 @ 2:06	View workout
09/13/25	1641m			Dynamic	Warm up and rest intervals	View workout
09/10/25	47:49.0	8,453m	2:49.7	Water	Molesey 1x, UT2 up, UT1 back	View workout
09/07/25	1:32:00.0	17,270m	2:39.8	Water	Molesey 8+, 2 x 7 min r.26 and 28 and upstream bridge to bridge r.28/30	View workout
09/05/25	47:02.0	8,564m	2:44.7	Water	Molesey 1x UT2 r.19/20	View workout
09/02/25	10:00.0	2,937m	1:42.1	Dynamic	RP3 10 x 1 min, 1 min rest, r.24 x 4, 26 x 3, 28 x 3, splits 1:45 - 1:39	View workout
09/02/25	4400m			Dynamic	Warm up, rest intervals and cool down	View workout
08/29/25	1:00:00.0	13,936m	2:09.1	Dynamic	RP3 3 x 20 min, r.17.0, 18.0, 18.0 warm up then c. 2:08 splits	View workout
08/29/25	700m			Dynamic	Rest intervals	View workout
08/26/25	49:23.0	8,572m	2:52.8	Water	Molesey 1x, UT2/UT1, r.18-20	View workout
08/26/25	30:00.0	7,181m	2:05.3	Dynamic	RP3 10 x 3 min, 1 min rest, r.18.7, length 149, hr average 116 (peak 153), progression from 2:20 splits down to 1:56 testing elbow post b…	View workout
08/25/25	1939m			Dynamic	Rest intervals and cool down	View workout
07/12/25	38:59.0	5,548m	3:30.7	Water	Molesey 8+, #2, HMR final E8+, lost by half a length to Marin - all off the start	View workout
07/11/25	45:58.0	6,720m	3:25.2	Water	Molesey 8+, #2, HMR semifinal v Bath Minerva, won by 1L	View workout
07/11/25	38:20.0	6,432m	2:58.7	Water	Molesey 8+, #2, HMR quarterfinal v Peterborough, won 1.5L	View workout

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