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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
01/21/21	2,500m			Dynamic	Hwt	Warm up and down	View workout
01/20/21	15,330m	1:00:00.0	1:57.4	Dynamic	Hwt	RP3 4 x 15 min, 2 min rest 2 at UT1 r.20.0, length 151cm, 2 at UT2 r.19.2, length 147cm. hr 144 (peak 157) 230W/203W	View workout
01/20/21	1,137m			Dynamic	Hwt	Warm up	View workout
01/16/21	8,648m	32:00.0	1:51.0	Dynamic	Hwt	RP3 4 x 8 min, 2 min rest, r.23.5, length 152cm, hr 151 (peak 164), 256W. Insufficiently awake and blew on third. Splits 1:49.8 x2, 1:52.…	View workout
01/16/21	1,155m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/14/21	15,358m	1:00:00.0	1:57.2	Dynamic	Hwt	RP3 4 x 15 min, 2 min rest. 3 @ UT2 r.19.3, length 149cm split 1:59.9, hr 136 (peak 142) 203W, 1 rate change 20-26 pyramid r.22.7, length…	View workout
01/14/21	1,065m			Dynamic	Hwt	Warm up/ down	View workout
01/12/21	5,060m	20:00.0	1:58.5	Dynamic	Hwt	RP3 20 x 20s on, 40s off. On hitting 1:27-29, off paddle c.2:20, r.29.4, length 140cm, hr 150 (peak 165)	View workout
01/12/21	615m			Dynamic	Hwt	Warm up	View workout
01/10/21	15,088m	1:00:00.0	1:59.3	Dynamic	Hwt	RP3 4 x 15 min, 2 min rests with acceleration in last minute of each, r.19.7, length 149cm, hr 141 (peak 158) 206W	View workout
01/10/21	1,032m			Dynamic	Hwt	Warm up/ rest metres	View workout
01/07/21	1,687m			Dynamic	Hwt	Warm up	View workout
01/07/21	16,004m	1:00:00.0	1:52.4	Dynamic	Hwt	RP3 AT hard hour r.24.8, length 146cm, hr 158 (peak 165) 246W. No sprint but base pace at/ above threshold.	View workout
01/05/21	4,686m	16:00.0	1:42.4	Dynamic	Hwt	RP3 2 x (4 x 2 min, 2 min rest) 5 min rest between sets. R.32, length 142cm hr peak 166	View workout
01/05/21	268m			Dynamic	Hwt	Warm up	View workout
01/04/21	5,396m	20:00.0	1:51.1	Dynamic	Hwt	RP3 threshold r.22.8, length 150cm, heart rate 154 (peak 162), 250W	View workout
01/04/21	5,264m	20:00.0	1:53.9	Dynamic	Hwt	RP3 sweet spot r.20.2, length 154cm, hr 150 (peak 158) 236W	View workout
01/04/21	2,604m			Dynamic	Hwt	Warm ups	View workout
01/03/21	1,500m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/03/21	15,414m	1:00:00.0	1:56.7	Dynamic	Hwt	RP3 4 x 15 min, 2 min rest, UT2 with uplift with 5,4,3 and 2 minutes to go in each piece, uplifts increasing from 1:50-1:40. r. 22.…	View workout

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