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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/20/19	1,000m			Dynamic	Hwt	Warm up and down	View workout
12/18/19	16,080m	1:00:00.0	1:51.9	Dynamic	Hwt	RP3 hardish. No HR pairing r.22.5, length 150 cm	View workout
12/18/19	1,500m			Dynamic	Hwt	Warm up and down	View workout
12/17/19	7,690m	30:00.0	1:57.0	Dynamic	Hwt	RP3 steady state r.19.2, length 152cm, K 84. HR would not pair - again! Was going to go further but tired.	View workout
12/17/19	500m			Dynamic	Hwt	Warm up	View workout
12/16/19	12,000m	47:09.0	1:57.8	Dynamic	Hwt	RP3 steady state r.19.0, length 151cm, ave HR 150. No warm up or down.	View workout
12/15/19	15,500m			Water	Hwt	8+ Molesey 3 x 8 min (3,3,2) r.22,24,26 first then 24,26,28. Decent outing given v fast swirling stream	View workout
12/13/19	8,037m	30:00.0	1:51.9	Dynamic	Hwt	RP3 moderate effort. A little stiff so didn’t push length or pace r.24.1, length 147cm, ave HR 159	View workout
12/13/19	1,000m			Dynamic	Hwt	Warm up and down	View workout
12/10/19	12,000m	47:09.8	1:57.9	Dynamic	Hwt	RP3 steady state r. 19.2, length 151cm, ave HR 150	View workout
12/10/19	1,000m			Dynamic	Hwt	Warm up and down	View workout
12/09/19	5,640m			Dynamic	Hwt	RP3 4x5min, 5min rest. First 3 r.24 1:47.6, 1:47.0, 1:46.4. Last r.26 1:44.9. Length 148-150cm, hr aves 148-159.	View workout
12/09/19	2,000m			Dynamic	Hwt	Warm up and down	View workout
12/08/19	12,000m	47:58.3	1:59.9	Dynamic	Hwt	RP3 steady r.18.5, length 151cm, ave HR 159	View workout
12/08/19	1,500m			Dynamic	Hwt	Warm up and down	View workout
12/06/19	10,000m	39:18.6	1:57.9	Dynamic	Hwt	RP3 steady r.20.1, length 148cm, HR ave 155	View workout
12/06/19	1,000m			Dynamic	Hwt	Warm up and down	View workout
12/05/19	5,000m			Dynamic	Hwt	RP3 10 x 500m pace finder workout. First 5 1:48.0 down to 1:47.6 then 1:47.0, 1:46.0, 1:45.0, 1:44.0 and 1:39.9. Rate 26.7 to 31.8. Leng…	View workout
12/05/19	1,500m			Dynamic	Hwt	Warm up and down	View workout
12/04/19	10,000m	39:59.0	1:59.9	Dynamic	Hwt	RP3 steady piece focused on length (150cm) and rhythm r.19.4, hr ave 153	View workout

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