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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/20/20	2000m			Dynamic	Warm up and down	View workout
04/18/20	20x1:00/1:00r	6,039m	1:39.3	RowErg		View workout
04/18/20	11:50	2,526m	2:20.5	RowErg	Warm up and down	View workout
04/17/20	1:30:00.0	22,528m	1:59.8	Dynamic	RP3 UT1.5, 6 x 15 min, 1 min rest, r.20.4, length 148cm, hr 138 (132-142) 203W	View workout
04/17/20	1000m			Dynamic	Warm up and down	View workout
04/16/20	10:18	2,015m	2:33.5	RowErg		View workout
04/15/20	1:00:00.0	15,195m	1:58.4	Dynamic	RP3 UT2/UT1 3 x 20 min, 2 min rest 1. 1:59.9, r.20.6, length 148cm, hr 129, 203W 2. 1:59.8, r.20.6, length 148cm, hr 135, 204W	View workout
04/15/20	1000m			Dynamic	Warm up and down	View workout
04/15/20	1:00.0	301m	1:39.6	RowErg	Just a demo for my elder son on the easy way to row a 300m minute rather than the hard way!	View workout
04/14/20	32:00.0	8,248m	1:56.3	Dynamic	RP3 4 x 8 min, 2 min rest but straight after 30 min Sweetspot and too tired. Ended up doing first 6 of first 2 at 2:00 then pushing last…	View workout
04/14/20	30:00.0	7,900m	1:53.9	Dynamic	RP3 Sweetspot r.22.8, length 150cm, 237W	View workout
04/14/20	1500m			Dynamic	Warm up and down	View workout
04/13/20	39:59.0	10,000m	1:59.9	Dynamic	RP3 UT2 Aussie protocol. r.20.1, length 150cm, hr 141, 203W	View workout
04/13/20	500m			Dynamic	Warm up	View workout
04/13/20	1:30:00.0	21,496m	2:05.6	Dynamic	RP3 UT2 6 x 15 min, 1 min rest r.18.3, length 149cm, hr 128, 177W	View workout
04/13/20	500m			Dynamic	Warm up	View workout
04/12/20	1:00:00.0	14,642m	2:02.9	Dynamic	RP3 3 x 20 min, 2 min rest, UT2 2:03.9 r.17.8, length 151cm, hr 128, 184W UT1 1:55.9 r.22.0, length 148cm, hr 147, 225W UT2…	View workout
04/12/20	4:17.0	1,000m	2:08.5	Dynamic	Warm up	View workout
04/11/20	1:00:00.0	15,264m	1:57.9	Dynamic	RP3 3 x 20 min, 2 min rest, UT2 r.18.7, length 149cm, hr 127, 182W UT1 r.22.8, length 148cm, hr 149, 225W Sweet-spot r.24.0,…	View workout
04/11/20	8:33.0	2,000m	2:08.2	Dynamic	Warm up and down	View workout
04/10/20	40:00.0	9,622m	2:04.7	Dynamic	RP3 UT2, 4 x 10min, 1 min rest. All r.18.2-18.8, all 149cm Splits 2:04.9 hr 117, 2:04.8 hr 123, 2:04.7 hr126, 2:04.4 hr 129.	View workout
04/10/20	500m			Dynamic	Warm up	View workout
04/09/20	3:13.0	1,000m	1:36.5	RowErg	4 x 250m post weights, alternating with Harry so approx 1:10 rest. Build on each splits c. 1:46, 1:38, 1:34, 1:28.2	View workout
04/08/20	41:44.3	10,000m	2:05.2	Dynamic	RP3 UT2 r.18.3, length 147cm, hr 129, 178W	View workout
04/08/20	8:15.0	2,000m	2:03.7	Dynamic	RP3 warm up and down	View workout

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