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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
07/21/22	1,938m			Dynamic	Hwt	Warm up	View workout
07/20/22	14,333m	1:00:00.0	2:05.5	Dynamic	Hwt	RP3 4 x 15 min, 2 min rest, r.17.9, length 148 cm, hr 139 (peak 148). Hot and slow!	View workout
07/20/22	1,837m			Dynamic	Hwt	Warm up	View workout
07/17/22	16,589m	1:17:00.0	2:19.2	Dynamic	Hwt	Molesey 8+ 20 min r.26. Good outing	View workout
07/16/22	15,128m	1:20:00.0	2:38.6	Dynamic	Hwt	Molesey regatta D8+ Semi and final over 850m course. Won	View workout
07/15/22	397m			Dynamic	Hwt	Warm down	View workout
07/15/22	4,840m	20:00.0	2:03.9	Dynamic	Hwt	RP3 easy UT2 with a couple of short bursts to 1:30, r.19.0, length 149cm, hr 134 (peak 148)	View workout
07/14/22	750m	2:17.8	1:31.8	Dynamic	Hwt	RP3 3 x 250m, 2 min rest, 1:33.7 r.35, 1:32.8 r.35, 1:29.2 r.38 length 143, hr 142 (peak 171). First pace since Covid. OK	View workout
07/14/22	3,653m			Dynamic	Hwt	Warm up and down and rest intervals	View workout
07/12/22	191m			Dynamic	Hwt	Warm down	View workout
07/12/22	4,721m	20:00.0	2:07.0	Dynamic	Hwt	Covid, paddle with bursts, r.18.0, length 150cm, hr 129 (peak 157)	View workout
07/06/22	1,000m	3:05.0	1:32.5	Dynamic	Hwt	RP3 4 x 250m, 2 min rest, r.35.7, length 141cm, hr 141 (peak 168),	View workout
07/06/22	4,940m	20:00.0	2:01.4	Dynamic	Hwt	RP3 20 min, r.18.2, length 150cm, hr 137 (peak 143)	View workout
07/06/22	2,452m			Dynamic	Hwt	Warm up and rest intervals	View workout
07/05/22	10,769m	54:41.0	2:32.3	Water	Hwt	Molesey 8+ paddle, starts, 1 min and 50 stroke pieces at race pace	View workout
07/04/22	9,950m	40:00.0	2:00.6	Dynamic	Hwt	RP3 2 x 20 min, 2 min rest, r.18.5, length 151cm, hr 143. Build at end down to 1:50 splits on second so peak hr 160	View workout
07/04/22	1,158m			Dynamic	Hwt	Warm up	View workout
07/03/22	5,003m	20:00.0	1:59.9	Dynamic	Hwt	RP3 UT2 r.18.9, length 151, hr 140, peak 145	View workout
07/03/22	1,467m			Dynamic	Hwt	Warm up	View workout
06/29/22	4,920m	20:00.0	2:01.9	Dynamic	Hwt	RP3 UT2, r.18.9, length 150cm, hr 134 (peak 142)	View workout

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