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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/17/20	2000m			Dynamic	Warm up and down	View workout
01/16/20	40:00.0	10,532m	1:53.9	Dynamic	4 x 10 min Tempo/ sweet spot borderline r.22 ave split 1:53.9, ave length 152cm	View workout
01/16/20	1500m			Dynamic	Warm up and down	View workout
01/15/20	1:00:00.0	15,009m	1:59.9	Dynamic	RP3 UT1 r.19.8, length 153cm	View workout
01/14/20	30:00.0	7,504m	1:59.9	Dynamic	RP3 UT1 post intervals r.20.8, length 151cm	View workout
01/14/20	5000m			Dynamic	5 x 1,000m 1 min rest 1:44.0 down to 1:41.8. Ave 1:43.8 r.29.4, length 146cm	View workout
01/14/20	2000m			Dynamic	Warm up	View workout
01/13/20	30:00.0	7,512m	1:59.8	Dynamic	UT1ish with 5 stroke winds every 5 minutes gradually working down to a 1:22 split on the last. Enjoyable easier session.	View workout
01/13/20	500m			Dynamic	Warm up	View workout
01/12/20	16650m	16,650m		Water	8+ Molesey including 2 x 10 min battle paddles r.24	View workout
01/11/20	44:58.7	12,000m	1:52.4	Dynamic	RP3 LT r.22.1, length 151cm, 246W	View workout
01/11/20	1000m			Dynamic	Warm up and down	View workout
01/09/20	11245m			Dynamic	RP3 4 x 10 min, 1 min rest. First 8 min of each 10 was 5 min @ 1:54, 3 min @ 1:52, last 2 min 1:50, 1:48, 1:46: 1:44	View workout
01/08/20	44:58.2	12,000m	1:52.4	Dynamic	RP3 LT r.22.7, length 151cm, 246W	View workout
01/07/20	30:00.0	8,075m	1:51.4	Dynamic	RP3 steady r.23.3, length 151cm, k factor (drag) a bit lower at 0.83. Still a bit tired from weekend.	View workout
01/07/20	1000m			Dynamic	Warm up and down	View workout
01/05/20	16360m	16,360m		Water	Molesey 8+ 2 x battle paddle top to Astoria in two matched eights “r.24”. Great session	View workout
01/04/20	1:00:00.0	16,386m	1:49.8	Dynamic	RP3 hard hour r.24.3, length 150cm, 264W	View workout
01/04/20	2000m			Dynamic	Warm up and down	View workout
01/01/20	16800m	16,800m		Water	Row 8+ at Molesey- piece at 22/24 plus some bursts. Hit a 1:16 split - perhaps more stream than power! Nice to have Greg back in the boat…	View workout
12/31/19	1:00:00.0	16,008m	1:52.4	Dynamic	Last row of the decade! RP3 r.22.8, length 151cm	View workout
12/29/19	16000m			Water	Molesey 8+ at Eton Dorney.	View workout
12/27/19	20:00.0	5,520m	1:48.6	Dynamic	RP3 r.24.7, length 150cm, no HR. Was planning on further but ribs hurting a bit.	View workout
12/27/19	500m			Dynamic	Warm up	View workout
12/26/19	30:00.0	8,020m	1:52.2	Dynamic	RP3 steady state r.21.5, length 152cm, no HR pair. Feeling a bit tired so didn’t go too far	View workout

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