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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/15/23	8,272m	30:00.0	1:48.8	Dynamic	Hwt	RP3 10 x 3 mins, 1 min rest, r.24.0, length 143cm, hr ave 150 (peak 169)	View workout
11/15/23	4,062m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/12/23	14,788m	1:00:00.0	2:01.7	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.1, length 142 cm, hr 135 (peak 142). Good session	View workout
11/12/23	2,288m			Dynamic	Hwt	Warm up and rest intervals	View workout
11/11/23	7,290m	30:00.0	2:03.4	Dynamic	Hwt	RP3 UT2, r.19.0, length 142cm, hr 139 (peak 144). Didn’t feel good	View workout
11/11/23	2,260m			Dynamic	Hwt	Warm up and cool down	View workout
11/08/23	8,054m	30:00.0	1:51.7	Dynamic	Hwt	RP3 10 x 3 min, 1 min rest, 7 @ r.20, split 1:53.4, then r.22 1:50.8, r.24 1:48.9, r.26 1:44.8, length 145cm, hr ave 142 (peak 168)	View workout
11/08/23	3,667m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/07/23	14,766m	1:00:00.0	2:01.9	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, 2 @ r.19.0, split 2:02.9, last @ r.20.0, split 1:59.9, length 142cm, hr 130 (peak 141)	View workout
11/07/23	1,434m			Dynamic	Hwt	Warm up and rest intervals	View workout
11/04/23	14,844m	1:00:00.0	2:01.2	Dynamic	Hwt	RP3 3 x 20 min, 2 @ r.19.0, length 142cm, hr ave. 134 (peak 142). Last r.20.0, length 141cm, hr ave. 140 (peak 146).	View workout
11/04/23	1,940m			Dynamic	Hwt	Warm up and rest intervals	View workout
11/03/23	7,018m	30:00.0	2:08.2	Dynamic	Hwt	RP3 10 x 3 min, 1 min rest, r.20.0, length 146cm, hr ave. 137 (peak 156). Had to exclude reps 5-8 hr data	View workout
11/03/23	3,018m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
11/02/23	14,659m	1:00:00.0	2:02.7	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 142cm, hr ave. 137 (peak 142)	View workout
11/02/23	1,993m			Dynamic	Hwt	Warm up and rest intervals	View workout
11/01/23	14,650m	1:00:00.0	2:02.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 143cm, hr ave. 136 (peak 143)	View workout
11/01/23	1,684m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/29/23	14,649m	1:00:00.0	2:02.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. 134 (peak 140)	View workout
10/29/23	1,968m			Dynamic	Hwt	Warm up and rest intervals	View workout

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