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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
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
05/03/21	14,292m			Water	Hwt	Molesey 8+ 8 min, 7 min, 6 min r.22-42!	View workout
05/02/21	16,410m			Water	Hwt	Molesey 8+ 2 x Flag to bird island r.22 battle paddle	View workout
04/29/21	15,055m			Dynamic	Hwt	RP3 warm up and 56 mins r.19.9, length 145cm, 193W	View workout
04/28/21	12,765m	48:00.0	1:52.8	Dynamic	Hwt	RP3 12 x 4 mins, 1 min rest. 10 @ 1:54 r.21.6 length 146cm, hr peak c.155, 11th r.22.0 1:52.4, 12th r.30.0 1:43.9 hr peak 169	View workout
04/28/21	4,732m			Dynamic	Hwt	Warm up and down	View workout
04/25/21	16,344m			Water	Hwt	Molesey 8+ 2 x Flag to Bird Island r.22 battle paddle	View workout
04/24/21	10,643m			Water	Hwt	VBR	View workout
04/24/21	8,871m			Water	Hwt	VBR pre race paddle	View workout
04/23/21	11,100m			Water	Hwt	Molesey 8+ VBR. Bursts, starts, 2 x 1 minute	View workout
04/20/21	5,326m			Dynamic	Hwt	Included 4 x 1:40, 3 min rest - splits 1:39.9 r.30.0, 1:38.8, r.35.4, 1:38.8, r.35.4, 1:35.6 r.39.6, hr peak on last 168.	View workout
04/19/21	12,000m	47:57.2	1:59.8	Dynamic	Hwt	RP3 r.20 UT2 with 10 x 20 stroke bursts around r.36/ 1:36, length 142cm, peak HR 164, 203 W	View workout
04/19/21	2,281m			Dynamic	Hwt	Warm up	View workout
04/15/21	5,000m	17:28.4	1:44.8	Dynamic	Hwt	RP3 5k test r.31.3, length 140cm, peak HR 174, (16:06 above 160) 304W	View workout
04/15/21	6,574m			Dynamic	Hwt	Warm up and down	View workout
04/13/21	5,000m	17:59.7	1:47.9	Dynamic	Hwt	RP3 r.25.2, length 147cm, peak HR 173, 278W	View workout
04/13/21	7,255m			Dynamic	Hwt	Warm up/ UT2	View workout

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