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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
01/26/20	15,500m	1:19:00.0	2:32.9	Water	Hwt	Molesey 8+ 3 x 7 min (3,2,2) r.28,30,32. Good to be back on the water	View workout
01/24/20	3,646m	12:00.0	1:38.7	Dynamic	Hwt	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…	View workout
01/24/20	3,000m			Dynamic	Hwt	Warm up and down	View workout
01/23/20	10,233m	40:00.0	1:57.2	Dynamic	Hwt	RP3 4x10 min, 1 min rest UT1/2, 1:56.9 (missed start of 3rd) r.20.5, length 152cm, hr 138 219W	View workout
01/23/20	1,000m			Dynamic	Hwt	Warm up	View workout
01/22/20	15,266m	1:00:00.0	1:57.9	Dynamic	Hwt	RP3 UT1 r.20.6, length 152cm, hr 146 (cap 150) 213W	View workout
01/22/20	500m			Dynamic	Hwt	Warm up	View workout
01/21/20	12,000m	44:35.5	1:51.4	Dynamic	Hwt	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’…	View workout
01/21/20	1,000m			Dynamic	Hwt	Warm up and down	View workout
01/20/20	12,000m	47:09.7	1:57.9	Dynamic	Hwt	RP3 UT1 r.19.3, length 154cm, hr 141, 214W	View workout
01/20/20	500m			Dynamic	Hwt	Warm up	View workout
01/19/20	21,097m	1:21:58.6	1:56.5	Dynamic	Hwt	RP3 UT2 first half, UT1 second half r.21.0, length 151cm, hr 147, 221W	View workout
01/17/20	8,342m	30:00.0	1:47.8	Dynamic	Hwt	RP3 hard effort. Mini blow after 5k but held on for comeback PB r.26.8, length 148cm	View workout
01/17/20	2,000m			Dynamic	Hwt	Warm up and down	View workout
01/16/20	10,532m	40:00.0	1:53.9	Dynamic	Hwt	4 x 10 min Tempo/ sweet spot borderline r.22 ave split 1:53.9, ave length 152cm	View workout
01/16/20	1,500m			Dynamic	Hwt	Warm up and down	View workout
01/15/20	15,009m	1:00:00.0	1:59.9	Dynamic	Hwt	RP3 UT1 r.19.8, length 153cm	View workout
01/14/20	7,504m	30:00.0	1:59.9	Dynamic	Hwt	RP3 UT1 post intervals r.20.8, length 151cm	View workout
01/14/20	5,000m			Dynamic	Hwt	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	2,000m			Dynamic	Hwt	Warm up	View workout

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