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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
01/16/22	13,380m			Dynamic	Hwt	Molesey 8+ 3 x 8 min, r.22-28	View workout
01/14/22	5,995m	20:00.0	1:40.0	Dynamic	Hwt	RP3 20 x 1 min, 1 min off r.24.0, length 150cm, hr ave 143, peak 165	View workout
01/14/22	2,430m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/13/22	15,138m	1:00:00.0	1:58.9	Dynamic	Hwt	RP3 4 x 15 min, 1:30 rest, r.19.5, length 147cm, hr ave 131, peak 142. Surprisingly quick for UT2 heart rates.	View workout
01/13/22	878m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/12/22	5,000m	17:57.2	1:47.7	Dynamic	Hwt	RP3 r.22.0, length 152cm, hr 159, peak 170, 280W	View workout
01/12/22	2,232m			Dynamic	Hwt	Warm up and down	View workout
01/09/22	16,097m			Dynamic	Hwt	Molesey 8+ flag to island r.22, 8 min r.24, 8 min r.24/26	View workout
01/06/22	8,386m	30:00.0	1:47.3	Dynamic	Hwt	RP3 10 x 3 min, 1 min rest, r.22.3, length 149, hr ave 147, peak 165. Splits 1:48.0 - 1:44.6	View workout
01/06/22	1,980m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/03/22	16,019m	1:00:00.0	1:52.3	Dynamic	Hwt	RP3 hour r.20.3, length 150cm, hr 160, peak 168, 247 W. PB at this rate	View workout
01/03/22	1,307m			Dynamic	Hwt	Warm up	View workout
12/29/21	15,805m	1:00:00.0	1:53.8	Dynamic	Hwt	RP3 r.20.2, length 149cm, ave hr 158, peak 166, 8k first half	View workout
12/29/21	1,504m			Dynamic	Hwt	Warm up	View workout
12/26/21	8,197m	30:00.0	1:49.7	Dynamic	Hwt	RP3 30r20, r.20.5, length 152, hr ave 161, peak 172. PB at this rate.	View workout
12/26/21	1,798m			Dynamic	Hwt	Warm up and down	View workout
12/25/21	14,832m	1:00:00.0	2:01.3	Dynamic	Hwt	RP3 4 x 15 min, r.1:30, r.19.5, length 147, hr 135, peak 141	View workout
12/25/21	790m			Dynamic	Hwt	Warm up and rest intervals	View workout
12/23/21	8,373m	30:00.0	1:47.4	Dynamic	Hwt	RP3 12 x 2:30, 1 min rest, r.20, length 152cm, hr ave 149, peak 170	View workout
12/23/21	1,819m			Dynamic	Hwt	Warm up and rest intervals	View workout

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