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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/21/22	1446m			Dynamic	Warm up and rest intervals	View workout
12/18/22	1:08.0	11,771m	0:02.8	Water	Molesey 8+, Remenham Challenge in F8. Bit off the pace.	View workout
12/17/22	1:10:00.0	12,443m	2:48.7	Water	Molesey 8+ race prep - bursts and 1, 2 and 3 minute piece at race pace.	View workout
12/16/22	1:00:00.0	14,721m	2:02.2	Dynamic	RP3 3 x 20 min, r.19.0, length 145cm, hr 136 (peak 144). Good session	View workout
12/16/22	2451m			Dynamic	Warm up and rest intervals	View workout
12/14/22	40:00.0	10,029m	1:59.6	Dynamic	RP3 2 x 20 min, 2 min rest. First UT2 r.19.0 length 147cm, hr 137 (peak 143), split 2:02.5. Second UT1 r.20.0, length 148cm, hr 151 (peak…	View workout
12/14/22	1014m			Dynamic	Warm up and rest intervals	View workout
12/13/22	17:59.3	5,000m	1:47.9	Dynamic	RP3 5k r,24.0, length 148cm, hr 164 (peak 172)	View workout
12/13/22	2194m			Dynamic	Warm up and down	View workout
12/07/22	30:00.0	8,432m	1:46.7	Dynamic	RP3 10 x 3 min, r.24.0, length 146cm, hr 158 (peak 173). Good session	View workout
12/07/22	3180m			Dynamic	Warm up, rest intervals and warm down	View workout
12/07/22	1:20:00.0	16,344m	2:26.8	Water	Molesey 8+, 3 x 10 min (4,3,2,1) r.20-30	View workout
12/01/22	1:00:00.0	14,642m	2:02.9	Dynamic	RP3 3 x 20 min, 2 min rest r.19.0, length 144cm, hr 135 (peak 142)	View workout
12/01/22	1231m			Dynamic	Warm up and rest intervals	View workout
11/30/22	36:33.7	10,000m	1:49.6	Dynamic	RP3 4k,3k,2k,1k,r.22,24,26,28.6, splits 1:51.9, 1:50.0, 1:47.2, 1:44.9, hr 156,161,160,155 (peak 171)	View workout
11/30/22	2800m			Dynamic	Warm up and rest intervals	View workout
11/27/22	1:18:00.0	15,718m	2:28.8	Water	Molesey 8+ 4 x 5 min, r.26,28,28/30,30	View workout
11/24/22	17:31.1	5,000m	1:45.1	Dynamic	RP3 10 x 500m, 1 min rest up one down one from <1:50 r.20 to <1:40 r.30 length 145, hr peak 170	View workout
11/24/22	3330m			Dynamic	Warm up and rest intervals	View workout
11/23/22	1:00:00.0	14,655m	2:02.8	Dynamic	RP3 3 x 20 min, r.19.0, length 144cm, hr 135 (peak 142)	View workout
11/23/22	1700m			Dynamic	Warm up	View workout
11/22/22	30:00.0	8,004m	1:52.4	Dynamic	RP3 30 min r.20.0, length 149cm, hr 162 (peak 173). Quite hard	View workout
11/22/22	2513m			Dynamic	Warm up and down	View workout
11/20/22	1:03:00.0	13,470m	2:20.3	Water	Molesey 8+ 20 min piece r.24 bookended by 1 min pieces r.24 and r.26	View workout
11/18/22	1:06:00.0	12,627m	2:36.8	Water	Molesey 8+ UT1/ UT2	View workout

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