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Tony Ward

Log

Date Distance Time Pace Comments Action
12/31/20 8,003m 30:00.0 1:52.4

RP3 30r20, r.20.1, length 156cm, heart rate 155 (peak 168), 246W

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12/25/20 1,953m 8:33.0 2:11.3

Warm up

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12/25/20 21,097m 1:22:51.3 1:57.8

RP3 UT1 r.22.3, length 148cm, hr 148 (peak 157 but pushed on last 500m) 214W. Felt a bit tired / hungry

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12/23/20 704m 3:00.0 2:07.8

Warm up

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12/23/20 22,319m 1:30:00.0 2:00.9

RP3 6:x 15 min, 1 min rest, r.19.8, length 148, hr 136 (peak 145), 198W

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12/20/20 1,504m 1:00:00.0 19:56.8

RP3 4 x 15 min, 2 min rest, r.19.6, length 150cm, hr 136 (peak 144), 203W

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12/20/20 1,172m 11:53.0 5:04.1

Warm up and rest periods

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12/18/20 8,000m 29:12.1 1:49.5

RP3 4 x 2k, 2 min rest. First 3 rate 22 for 500, 24 for 1,000, 26 for 500. Last r. 24 for 1,500m up 2 every 100m to finish. Length 149 cm…

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12/18/20 688m 2:58.0 2:09.3

Warm up

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12/15/20 695m 2:08.0 1:32.0

Warm up

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12/15/20 8,768m 35:03.7 1:59.9

RP3 UT2 r. 19.2, length 150cm, hr 137 peak 148, 203W

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12/14/20 1,163m 5:09.0 2:12.8

Warm up

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12/14/20 8,001m 30:00.0 1:52.4

RP3 threshold effort, r.23.9, length 148cm, hr 155, peak 166, 246W

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12/13/20 16,021m 1:18:23.0 2:26.7

Molesey 8+ 2 x Flag to Birdshit island r.20-24, hr 105, max 145 (surprisingly low).

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12/11/20 738m 3:09.0 2:08.0

Warm up

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12/11/20 15,006m 1:00:00.0 1:59.9

RP3 4 x 15 min, 1:30 rest, r.20.0, length 148cm, hr 139, peak 147, 203W

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12/08/20 500m 3:36.0 3:36.0

Warm up (interrupted and truncated)

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12/08/20 5,000m 17:57.4 1:47.7

RP3 5 x 1,000m, 1 min rest, r.26.8, length 149 cm, generally AT as post weights but pushed above in last 500m

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12/06/20 15,804m 1:12:43.0 2:18.0

8+ battle paddle Molesey

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12/05/20 16,088m 1:16:56.0 2:23.4

8+ battle paddle Molesey

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