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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/03/23	16,732m	1:30:00.0	2:41.3	Water	Hwt	Molesey 8+ 12 min r.20/22/24, fartlek upstream 24-40, 3 x 3 min r.32-34	View workout
12/01/23	14,824m	1:00:00.0	2:01.4	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave 136 (peak 141)	View workout
12/01/23	1,743m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/30/23	7,978m	30:00.0	1:52.8	Dynamic	Hwt	RP3 10 x 3 min, 1 min rest, r.20.0, length 148cm, hr ave first 9 144 (peak 159). Last 1:47.2 split ave 156 (peak 168)	View workout
11/30/23	3,696m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/29/23	9,605m	40:00.0	2:04.9	Dynamic	Hwt	RP3 2 x 20 min, r.19.0, length 142cm, hr ave 129 (peak 136)	View workout
11/29/23	1,013m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/27/23	5,000m	18:18.6	1:49.8	Dynamic	Hwt	RP3 5k, r.24.0, length 145cm, hr monitor issues but peak 166	View workout
11/27/23	2,651m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/26/23	16,403m	1:25:00.0	2:35.4	Water	Hwt	Molesey 8+ inc 3 x 7 min, r.24-32	View workout
11/23/23	878m	3:00.0	1:42.5	Dynamic	Hwt	3 min r.24.0, length 149, hr monitor issues but peak 164	View workout
11/23/23	4,374m			Dynamic	Hwt	Warm up, rest intervals and cool down, having hr monitor issues	View workout
11/22/23	14,714m			Dynamic	Hwt	RP3 3 x 20 min, splits 2:12 r.17.4 hr ave 115 peak120 2:01.9 r.19.0, hr ave 135 peak 140 1:54.4 r.20.0, hr ave 154 peak 160<…	View workout
11/22/23	2,361m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/20/23	5,000m	17:07.2	1:42.7	Dynamic	Hwt	RP3 10 x 500m, 1 min rest, r.27.4, length 143 cm, hr ave. 149 (peak 171)	View workout
11/20/23	5,176m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/19/23	14,865m	1:00:00.0	2:01.0	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest. 2 @ r.19.0 2:01.6 split, length 144cm, ave hr 134. Last r.19.9 1:59.9 split, length 143cm, hr 138 (peak 143)<…	View workout
11/19/23	1,960m			Dynamic	Hwt	Warm up and rest intervals	View workout
11/16/23	14,778m	1:00:00.0	2:01.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 142cm, hr ave. 140 (peak 147)	View workout
11/16/23	1,797m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout

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