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Tony Ward

Log

Date Workout Score Ave Comments Action
01/30/25 3453m

Warm up and rest intervals

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01/30/25 1:00.0 351m 1:25.4

RP3 max effort, r.46.0, length 130 cm, hr ave. (peak 167). Pleased with this. 352 metres on C2 in 2020.

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01/28/25 30:00.0 7,834m 1:54.8

RP3 30r20

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01/28/25 4316m

Warm up and cool down

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01/26/25 1:26:00.0 16,617m 2:35.2

Molesey 8+, #7, 2 x battle paddle

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01/24/25 19:48.8 5,000m 1:58.8

RP3 r.20.0 post 4 x 1 min

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01/24/25 4:00.0 1,249m 1:36.0

RP3 4 x 1 min, rate and power build over the 4 from 31 - 38

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01/24/25 4513m

Warm up and rest intervals

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01/23/25 1:27:47.0 21,097m 2:04.8

RP3 r.19.0, length 144cm, hr ave. 144 (peak 155)

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01/23/25 1544m

Warm up and cool down

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01/22/25 17:52.8 5,000m 1:47.2

RP3 10 x 500m, 1 min rest r.23.8, length 147cm, hr ave. 150 (peak 169)

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01/22/25 2967m

Warm up and rest intervals

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01/19/25 1:20:00.0 16,847m 2:22.4

Molesey 8+, 4k warm up, 4k r.20/22, 4k r.18, 4k r.22/24

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01/16/25 1:00:00.0 14,572m 2:03.5

RP3 3 x 20 min, r.19.0, length 143cm, hr ave. 135 (peak 143)

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01/16/25 3003m

Warm up, rest intervals and cool down

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01/15/25 1:00:00.0 14,450m 2:04.5

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. 133 (peak 142)

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01/15/25 1712m

Warm up and rest intervals

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01/11/25 14835m

RP3 3 x 20 min, 2 min rest. First two at 2:04.8 r.19.0, length 142cm, ave. hr 134, last at 1:54.9, r.20.0, length 146cm, hr ave. 158 (pea…

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01/11/25 2063m

Warm up, rest intervals and cool down

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01/09/25 30:00.0 8,011m 1:52.3

RP3 10 x 3 min, r.24.0, length 143 cm, hr ave. 150 (peak 165)

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01/09/25 6173m

Warm up, rest intervals and cool down

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01/06/25 1:29:58.4 21,097m 2:07.9

Half marathon r.19.0, length 143 cm, hr ave. 140 (peak 163), UT2 until last 5k then gradual squeeze on to stay under 1hr30

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01/06/25 1981m

Warm up and cool down

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01/05/25 1:29:00.0 16,649m 2:40.3

Molesey 8+, battle paddle 2 x Flag to bird island

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01/04/25 1:00:00.0 14,098m 2:07.6

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. 135 (peak 142).

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