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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/15/22	12,512m	1:03:00.0	2:31.0	Water	Hwt	Molesey 8+ 3 x 5 min first stepped r.28-32 then 2 r.33 (sub in HOCR 8)	View workout
10/13/22	14,446m	1:00:00.0	2:04.6	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest r.19.0, length 143cm, hr 144 (peak 150). HR still high for pace	View workout
10/13/22	1,327m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/12/22	14,366m	1:00:00.0	2:05.2	Dynamic	Hwt	RP3 3 x 20 min, r.19.0, length 142, hr 143 (peak 149). Heart rate high for UT2 pace so dropped power. It stayed quite high	View workout
10/12/22	1,629m			Dynamic	Hwt	Warm up	View workout
10/10/22	14,523m	1:00:00.0	2:03.9	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest r.19.0, length 142cm, hr 135 (peak 141)	View workout
10/10/22	1,734m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/09/22	14,520m	1:00:00.0	2:03.9	Dynamic	Hwt	RP3 3 x 20 min, r.19.0, length 143cm, hr 137 (peak 145),	View workout
10/09/22	1,077m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/02/22	15,277m	1:00:00.0	1:57.8	Dynamic	Hwt	RP3 3 x. 20 min, 2 min rest, first and last 1:54.99, r.20.0, length 146cm, hr 152 and 158 (peak 164), second 2:04.96 r.19.0, length 142…	View workout
10/02/22	1,845m			Dynamic	Hwt	Warm up and rest intervals	View workout
09/28/22	14,548m	1:00:00.0	2:03.7	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr 138 (peak 144)	View workout
09/28/22	1,982m			Dynamic	Hwt	Warm up and rest intervals	View workout
09/26/22	14,694m	1:00:00.0	2:02.4	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, first 2 r.19.0, 2:03.8, length 146, last r.19.9 1:59.9 split, hr 135, 140, 150 (peak 155)	View workout
09/26/22	1,692m			Dynamic	Hwt	Warm up	View workout
09/24/22	4,168m	27:36.0	3:18.6	Water	Hwt	Oriel Gaudy row, 1987ish. Me, Dan Lyons, Richard Hull, Aiden Borer, Mark Machin, Geoff Austin, Tony McNally, Vince Warner. Managed a rate…	View workout
09/22/22	3,022m	10:00.0	1:39.2	Dynamic	Hwt	RP3 10 x 1 min on, 1 min off r.29.0, length 143 cm, hr 145 (peak 170)	View workout
09/22/22	2,416m			Dynamic	Hwt	Warm up and rest intervals	View workout
09/19/22	14,549m	1:00:00.0	2:03.7	Dynamic	Hwt	RP3 3 x 20 min r.18.8, length 144cm, hr 136, peak 142	View workout
09/19/22	2,097m			Dynamic	Hwt	Warm up	View workout

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