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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/18/22	8,567m	46:01.0	2:41.1	Water	Hwt	1 x at Molesey UT2/ UT1	View workout
09/15/22	14,528m	1:00:00.0	2:03.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr peak 139	View workout
09/15/22	1,746m			Dynamic	Hwt	Warm up	View workout
09/14/22	9,684m	40:00.0	2:03.9	Dynamic	Hwt	RP3 2 x 20 min, 2 min rest r.19.0, length 146cm, hr peak 146. Tired so didn’t do 3rd 20 min.	View workout
09/14/22	1,636m			Dynamic	Hwt	Warm up	View workout
09/13/22	14,684m	1:00:00.0	2:02.5	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, first 2 r.19.0, length 146cm 2:03.9, last r.20.0, length 144cm, 1:59.97 hr peak 158	View workout
09/13/22	1,740m			Dynamic	Hwt	Warm up	View workout
09/11/22	16,550m	1:21:00.0	2:26.8	Water	Hwt	Molesey 8+ 4 x 5 min r.28, 28, 28/30, 28/30/32	View workout
09/09/22	5,000m	17:28.6	1:44.8	Dynamic	Hwt	RP3 10 x 500m, 1 min rest r.23.1, length 150cm, hr 147 (peak 173). HR ave excludes reps 5,6 and 7 as drop out	View workout
09/09/22	1,962m			Dynamic	Hwt	Warm up and rest intervals	View workout
09/07/22	9,684m	40:00.0	2:03.9	Dynamic	Hwt	RP3 2 x 20 min, 2 min rest r.19.0, length 145cm, hr 133 (peak 144). Polar H10 reading low first 4 minutes	View workout
09/07/22	1,424m			Dynamic	Hwt	Warm up	View workout
09/06/22	14,471m	1:00:00.0	2:04.3	Dynamic	Hwt	RP3 4 x 15 min, 2 min rest. 3 x UT2 r.18.0 split 2:05.93 hr ave 135 (peak 143), 1 x UT1 r.19.9, split 1:59.98 hr ave 152 (peak 158). Stil…	View workout
09/06/22	1,660m			Dynamic	Hwt	Warm up and rest	View workout
09/04/22	16,846m	1:20:00.0	2:22.4	Water	Hwt	Molesey 8+ 10,1,3,6 r. 28/30,34,32,30 hr ave 124 (peak 172)	View workout
09/03/22	16,627m	1:16:00.0	2:17.1	Water	Hwt	Molesey 8+ 20 min r.28 and 1 min r.34 hr average 124 (peak 172)	View workout
09/01/22	8,435m	45:00.0	2:40.0	Water	Hwt	Single scull UT2 r.18 hr 136 average (peak 147)	View workout
08/31/22	14,155m	1:00:00.0	2:07.1	Dynamic	Hwt	RP3 4 x 15 min, r.17.6, length 146cm, hr 138 (peak 145)	View workout
08/31/22	1,442m			Dynamic	Hwt	Warm up and rest paddle	View workout
08/29/22	8,517m	51:00.0	2:59.6	Water	Hwt	Scull with Rich inc 2 x 2k r.20/22, 22/24	View workout

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