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Tony Ward

Log

Date Distance Time Pace Comments Action
02/13/24 2,000m 6:55.6 1:43.9

RP3 2k sub max, 1,750m r.28 @ 1:44.8 then ramp up over last 250m. Length 144cm, r.28.7, hr ave. 159, (peak 170)

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02/13/24 4,179m

Warm up and cool down

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02/11/24 14,655m 1:00:00.0 2:02.8

RP3 3 x 20 min, 2 min rest r.19.0, length 144cm, hr ave. 133 (peak 140).

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02/11/24 1,841m

Warm up and rest intervals

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02/10/24 8,265m 30:00.0 1:48.8

RP3 10 x 3 min, 1 min rest, r.24x5, 25x2, 26x2, 27, length 145cm, hr ave. 152 (peak 171)

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02/10/24 5,334m

Warm up, rest intervals and cool down

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02/09/24 14,531m 1:00:00.0 2:03.8

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave.138 (peak 149).

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02/09/24 1,819m

Warm up and rest intervals

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02/07/24 13,043m 1:18:00.0 2:59.4

Molesey 8+ paddle with bursts and 2 x 250m

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02/04/24 18,920m 1:52:00.0 2:57.5

Molesey 8+, 2 x 3k and 1 x 250m

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02/02/24 14,940m 1:00:00.0 2:00.4

RP3 3 x 20 min, 2 min rest, first 2 r.19.0 @ 2:02.6, hr ave. 132, last r.20.0 @ 1:56.4 ave with ramp to 1:46, hr ave. 146 (peak 165), len…

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02/02/24 1,738m

Warm up and rest intervals

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02/01/24 5,000m 18:09.3 1:48.9

RP3 5k, r.25.7, length 144cm, hr ave. 162

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02/01/24 3,763m

Warm up and cool down

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01/29/24 1,336m 4:00.0 1:29.8

RP3 4 x 1 min, 3 min rest, r.37-42, length 140cm, hr ave. 153 (peak 169). Very hard session.

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01/29/24 5,628m

Warm up, rest intervals and cool down

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01/28/24 16,902m 1:31:00.0 2:41.5

Molesey 8+ 4 x 6 min, r.22-32

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01/25/24 14,561m 1:00:00.0 2:03.6

RP3 3 x 20 min, 2 min rest, r.19.0, length 143cm, hr ave. 142 (peak 148)

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01/25/24 1,738m

Warm up and rest intervals

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01/24/24 14,571m 1:00:00.0 2:03.5

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. 138 (peak 143)

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