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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/06/25	1:22:00.0	16,693m	2:27.3	Water	Molesey 8+, 2 x battle paddle r.22 and 24	View workout
04/02/25	52:30.0	8,376m	3:08.0	Water	Molesey 1x, very choppy with wind against stream	View workout
03/31/25	30:00.0	8,189m	1:49.9	Dynamic	RP3 10 x 3 min, 1 min rest, r.20 x 4, r.22 x 3, r.24 x2, r.26. Splits 1:52.4, 1:49.9, 1:47.9, 1:44.8, length 147 cm, hr ave. 146 (peak 17…	View workout
03/31/25	4954m			Dynamic	Warm up, rest intervals and cool down	View workout
03/30/25	49:58.0	8,576m	2:54.7	Water	1x at Molesey, UT2 to top and back o the Willow then UT1	View workout
03/26/25	1:00:00.0	15,013m	1:59.8	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 144 cm, hr ave. 134 (peak 142)	View workout
03/26/25	1786m			Dynamic	Warm up and rest intervals	View workout
03/24/25	1:00:00.0	15,015m	1:59.8	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 144 cm, hr ave. 137 (peak 145)	View workout
03/24/25	1781m			Dynamic	Warm up and rest intervals	View workout
03/20/25	36:35.4	10,000m	1:49.7	Dynamic	RP3 10k hard r.26.0, length 140 cm, hr ave. 167 (peak 180)	View workout
03/20/25	3445m			Dynamic	Warm up and cool down	View workout
03/18/25	16:57.5	5,000m	1:41.7	Dynamic	RP3 10 x 500m, 1 min rest, r.28.3, length 144cm, hr ave. 156 (peak 171)	View workout
03/18/25	4587m			Dynamic	Warm up, rest intervals and cool down	View workout
03/16/25	1:23:58.8	21,097m	1:59.4	Dynamic	RP3 half marathon r.20.0, length 144 cm, hr ave. 145 (peak 152)	View workout
03/16/25	1964m			Dynamic	Warm up and cool down	View workout
03/14/25	1:00:00.0	15,015m	1:59.8	Dynamic	RP3 3 x 20 min, r.19.0, length 146 cm, hr ave. 137 (peak 144)	View workout
03/14/25	3239m			Dynamic	Warm up, rest intervals and cool down	View workout
03/11/25	36:54.0	10,000m	1:50.7	Dynamic	RP3 hard 10k, r.24.7, length 141 cm, hr ave. 157 (peak 169)	View workout
03/11/25	3004m			Dynamic	Warm up and cool down	View workout
03/10/25	1:00:00.0	15,021m	1:59.8	Dynamic	RP3 3 x 20 mins, 2 min rest, r.19.0, length 145 cm, hr ave. 135 (peak 143)	View workout
03/10/25	3123m			Dynamic	Warm up, rest intervals and cool down	View workout
03/09/25	39:27.5	10,000m	1:58.3	Dynamic	RP3 10 k, fast first and last 1250 r. 26ish and UT2/UT1 middle r.19. ave r.20.9, length 146 cm, hr ave 146 (peak 167)	View workout
03/09/25	2375m			Dynamic	Warm up and cool down	View workout
03/06/25	1:00:00.0	15,020m	1:59.8	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 145 cm, hr ave. 139 (peak 146)	View workout
03/06/25	1805m			Dynamic	Warm up and rest intervals	View workout

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