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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
05/21/21	724m			Dynamic	Hwt	Warm up and down	View workout
05/20/21	5,000m	17:22.6	1:44.2	Dynamic	Hwt	RP3 10 x 500m, 1 min rest r.21-30, splits 1:49-1:39, length 146cm, peak hr 171	View workout
05/20/21	5,399m			Dynamic	Hwt	Warm up and down	View workout
05/19/21	15,009m	1:00:00.0	1:59.9	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest. First two UT2 r.17.4, length 148cm 2:02.7 splits. Last UT1 r.19.8, length 146cm, 1:56.5 splits. Peak HRs 142…	View workout
05/19/21	1,415m			Dynamic	Hwt	Warm up	View workout
05/16/21	16,299m			Water	Hwt	Molesey 8+ 2 x Flag to Bird Island r.22	View workout
05/14/21	7,391m	30:00.0	2:01.7	Dynamic	Hwt	RP3 UT2 r.19.3, length 147cm, hr peak 143, 194W	View workout
05/14/21	1,531m			Dynamic	Hwt	Warm up	View workout
05/13/21	7,382m	30:00.0	2:01.9	Dynamic	Hwt	RP3 30 min UT2 post vaccine, r.18.5, length 147cm, hr peak 143	View workout
05/13/21	1,703m			Dynamic	Hwt	Warm up	View workout
05/12/21	21,097m	1:25:58.5	2:02.2	Dynamic	Hwt	RP3 half marathon r.20.3, length 145cm, hr capped at 140 (peak 143).	View workout
05/12/21	1,270m			Dynamic	Hwt	Warm up	View workout
05/11/21	10,000m	37:29.5	1:52.4	Dynamic	Hwt	RP3 AT, r.22.9, length 147cm, peak hr 169. Post weights 10k at one hour pace	View workout
05/11/21	2,341m			Dynamic	Hwt	Warm up and down	View workout
05/09/21	16,400m			Water	Hwt	Molesey 8+ 2 x battle paddle Flag to Bird Island r.22	View workout
05/08/21	12,666m			Water	Hwt	Molesey 8+ 4 x 750m pieces low rate with LEH plus 1 min piece.	View workout
05/07/21	5,467m	20:00.0	1:49.7	Dynamic	Hwt	RP3 post weights r.23.8, length 148cm, peak hr 167	View workout
05/07/21	1,288m			Dynamic	Hwt	Warm up and down	View workout
05/05/21	8,775m	32:00.0	1:49.4	Dynamic	Hwt	RP3 4 x 8 min, 2min rest r.24.1, length 145cm, peak hr 166	View workout
05/05/21	5,610m			Dynamic	Hwt	Warm up and down	View workout

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