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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/25/23	5,115m			Dynamic	Hwt	Warm up and cool down	View workout
12/22/23	10,010m	40:00.0	1:59.8	Dynamic	Hwt	RP3 2 x 20 min, 2 min rest r.19.0, length 144cm, hr ave. 137 (peak 150)	View workout
12/22/23	1,651m			Dynamic	Hwt	Warm up and rest intervals	View workout
12/20/23	7,447m	27:00.0	1:48.7	Dynamic	Hwt	RP3 10 x 3 min, 1 min rest but got cramp at beginning of 9th so removed it. Rate 24.0, length 144cm, hr ave. 150 (peak 171).	View workout
12/20/23	4,567m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
12/19/23	15,019m	1:00:00.0	1:59.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest r.19.0, length 144cm, hr ave. 136 (peak 143).	View workout
12/19/23	1,933m			Dynamic	Hwt	Warm up and rest intervals	View workout
12/18/23	9,886m	40:00.0	2:01.3	Dynamic	Hwt	RP3 2 x 20 min, r.19.0, length 146cm, hr ave. 135 (peak 142)	View workout
12/18/23	1,460m			Dynamic	Hwt	Warm up and rest intervals	View workout
12/14/23	14,931m	1:00:00.0	2:00.5	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest. First 2 @ 2:00.9, r.19.0, hr ave. 134 (peak 141), last @ 1:59.9, r.20.0, hr ave. 140 (peak 145), length 144cm…	View workout
12/14/23	1,820m			Dynamic	Hwt	Warm up and rest intervals	View workout
12/13/23	5,000m	18:18.5	1:49.8	Dynamic	Hwt	RP3 5k, blew up after 3k, r.26.3m length 140cm, hr ave. 159 (peak 169)	View workout
12/13/23	4,750m			Dynamic	Hwt	Warm up and cool down	View workout
12/12/23	9,769m	40:00.0	2:02.8	Dynamic	Hwt	RP3 2 x 20 min, 2 min rest, r.19.0, length 145cm, hr ave. 134 (peak 141)	View workout
12/12/23	2,010m			Dynamic	Hwt	Warm up and rest intervals	View workout
12/10/23	5,000m	18:19.7	1:49.9	Dynamic	Hwt	RP3 10 x 500m, 1 min rest, r.19.9, length 149cm, hr 143 (peak 166). Longer break after 4th due to loose handle	View workout
12/10/23	2,717m			Dynamic	Hwt	Warm up and rest intervals	View workout
12/09/23	7,858m	30:00.0	1:54.5	Dynamic	Hwt	RP3 10 x 3 mins r.19-26. Gradual progression from 2:03.8 r.19.0 to 1:45.7 r.26.0, hr ave. 134 (peak 168). Back had been troubling but cam…	View workout
12/09/23	2,885m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
12/06/23	1,497m			Dynamic	Hwt	Warm ups but back hurting so binned it	View workout

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