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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
06/15/24	4,141m	13:20.0	1:36.5	Dynamic	Hwt	RP3 16 x 50s on, 70s off, r.29-37 ave 32.9, length 143cm, hr ave 151 (peak 172)	View workout
06/15/24	5,374m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
06/10/24	14,670m	1:00:00.0	2:02.6	Dynamic	Hwt	RP3 3 x 20 mins, 2 mins rest, r.19.0, length 146cm, hr ave. 140 (peak 149)	View workout
06/10/24	1,628m			Dynamic	Hwt	Warm up and rest intervals	View workout
06/09/24	1,000m	3:18.2	1:39.1	Dynamic	Hwt	RP3 1000m. Not feeling 100% so cruising r.31/32 and c. 1:41 splits through the middle. Overall r.33.0, length 144cm, hr dropped out but c…	View workout
06/09/24	3,834m			Dynamic	Hwt	Warm up and cool down	View workout
06/06/24	14,802m	1:00:00.0	2:01.6	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0 x 2 and r.20.0, splits 2:02.0, 2:03.0, 2:00.0, length 145cm, hr ave. first two 137 (peak 144), last hr…	View workout
06/06/24	1,645m			Dynamic	Hwt	Warm up and rest intervals	View workout
06/05/24	3,054m	10:00.0	1:38.2	Dynamic	Hwt	RP3 10 x 1 min, 1 min rest, blew and paddled 8th rep. Other 9 ave 1:35.7, r.34.9, hr ave. of last 6 efforts 158 (peak 170)	View workout
06/05/24	4,994m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
06/02/24	16,936m	1:36:00.0	2:50.0	Water	Hwt	Molesey 8+ bursts, starts and 3 x 500m	View workout
06/01/24	16,936m	1:28:00.0	2:35.8	Water	Hwt	Molesey 8+ 3 x 8 min, r.24-32	View workout
05/31/24	5,301m			Dynamic	Hwt	Warm up for 500m effort and cool down. Peak split 1:17/ 689W	View workout
05/31/24	500m	1:28.0	1:28.0	Dynamic	Hwt	RP3 r.44.3, length 132cm, hr ave. 137 (peak 167). Full effort	View workout
05/27/24	18,037m	1:47:00.0	2:57.9	Water	Hwt	Molesey 8+, 3 x 3 min, 4 x 1.5 min, r.33-38 working against Molesey Masters B eight	View workout
05/26/24	13,325m	1:01:00.0	2:17.3	Water	Hwt	Molesey 8+ 3 x 6 min	View workout
05/24/24	14,774m	1:00:00.0	2:01.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 145cm, hr ave. 137 est (peak 145)	View workout
05/24/24	1,775m			Dynamic	Hwt	Warm up and rest intervals	View workout
05/23/24	8,603m	50:49.0	2:57.2	Water	Hwt	1x UT2 at Molesey	View workout
05/22/24	500m	1:30.5	1:30.5	Dynamic	Hwt	RP3 r.41.1, length 138cm, max effort	View workout

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