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Tony Ward

Log

Date Workout Score Ave Comments Action
02/01/20 1000m 4:31.8 2:15.9

1k Row by KREW/LiveRowing

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02/01/20 5000m 19:33.8 1:57.3

5k Row by KREW/LiveRowing

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02/01/20 853m 3:08.8 1:50.6

5k Row by KREW/LiveRowing

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02/01/20 2000m 9:14.4 2:18.6

2k Row by KREW/LiveRowing

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01/30/20 1000m 4:34.3 2:17.1

1k Row by KREW/LiveRowing

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01/30/20 v300m/1:30r...8 2,400m 1:37.2

300’s by KREW/LiveRowing

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01/30/20 2000m 10:36.2 2:39.0

2k Row by KREW/LiveRowing

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01/29/20 46:49.2 12,000m 1:57.0

RP3 r.19.4, length 155cm, hr 146 (cap 150), 218W

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01/29/20 2:05.0 500m 2:05.0

Warm up

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01/28/20 17:36.6 5,000m 1:45.6

RP3 acclimatisation piece - first half c. 1:47 and second half c.1:46 with bit faster start and finish. Holding rate steady at 26/27 thro…

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01/28/20 13:35.0 3,000m 2:15.8

Warm up and down

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01/27/20 30:10.0 7,750m 1:56.7

RP3 approx 7,250 post warm up r.19-20, splits 1:57/58, length 155cm hr 146 (cap 150). Tired so didn’t go far.

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01/26/20 1:19:00.0 15,500m 2:32.9

Molesey 8+ 3 x 7 min (3,2,2) r.28,30,32. Good to be back on the water

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01/24/20 12:00.0 3,646m 1:38.7

RP3 30’ on, 15’ off intervals. Two lots of 12 with approx 5 minutes in between. Rate 36-38, length 141cm, 2 long then wind tr…

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01/24/20 3000m

Warm up and down

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01/23/20 40:00.0 10,233m 1:57.2

RP3 4x10 min, 1 min rest UT1/2, 1:56.9 (missed start of 3rd) r.20.5, length 152cm, hr 138 219W

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01/23/20 1000m

Warm up

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01/22/20 1:00:00.0 15,266m 1:57.9

RP3 UT1 r.20.6, length 152cm, hr 146 (cap 150) 213W

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01/22/20 500m

Warm up

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01/21/20 44:35.5 12,000m 1:51.4

RP3 AT/Sweetspot first 5k @ 1:48 then a few light strokes and finished at 1:54’s. Overall r.23.6, length 151cm, hr 160 (didn’…

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01/21/20 1000m

Warm up and down

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01/20/20 47:09.7 12,000m 1:57.9

RP3 UT1 r.19.3, length 154cm, hr 141, 214W

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01/20/20 500m

Warm up

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01/19/20 1:21:58.6 21,097m 1:56.5

RP3 UT2 first half, UT1 second half r.21.0, length 151cm, hr 147, 221W

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01/17/20 30:00.0 8,342m 1:47.8

RP3 hard effort. Mini blow after 5k but held on for comeback PB r.26.8, length 148cm

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