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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/28/19	1,000m	4:20.2	2:10.1	RowErg	Hwt	1k Row by KREW/LiveRowing	View workout
09/27/19	5,000m	17:44.2	1:46.4	Dynamic	Hwt	RP3 rate 28.1. Not really warmed up enough but fastest time this year.	View workout
09/27/19	2,000m			Dynamic	Hwt	RP3 warm up and down	View workout
09/26/19	7,105m	30:00.0	2:06.6	RowErg	Hwt	30 min by KREW/LiveRowing	View workout
09/26/19	1,000m	4:04.0	2:02.0	RowErg	Hwt	1k Row by KREW/LiveRowing	View workout
09/25/19	10,000m	38:55.2	1:56.7	Dynamic	Hwt	RP3 HR cap 155, ave HR 148, r.23, K 0.81	View workout
09/25/19	1,000m			Dynamic	Hwt	RP3 warm up and down	View workout
09/24/19	8,294m	30:00.0	1:48.5	Dynamic	Hwt	RP3 rate 26.8. Last 5k c. 17:58	View workout
09/24/19	2,000m			Dynamic	Hwt	RP3 warm up and down	View workout
09/22/19	15,500m			Water	Hwt	4+ 10 min r.32, 1 min r.36, 3 min r.33, 6 min r.31	View workout
09/21/19	8,000m			Water	Hwt	4+ 3 x 2 min	View workout
09/21/19	16,000m			Water	Hwt	4+ Molesey for HOCR with Tricky, Fraser, Hugh and Jen. 2 x 15 minute rate step 18-26	View workout
09/20/19	10,000m	38:57.0	1:56.8	Dynamic	Hwt	RP3 HR capped steady state. Ave HR 150/ cap 155. r.23.5, K 0.81	View workout
09/20/19	1,500m			Dynamic	Hwt	RP3 Warm up and down	View workout
09/19/19	5,000m			Dynamic	Hwt	RP3 10 x 500m, 1 min rest ave 1:41.4 r.32. First 1:43.0 r.31, last 1:35.6 r.37	View workout
09/19/19	2,000m			Dynamic	Hwt	RP3 Warm up and down	View workout
09/18/19	7,908m	30:00.0	1:53.8	Dynamic	Hwt	RP3 steady piece with slight build	View workout
09/18/19	1,550m			Dynamic	Hwt	RP3 warm up and down	View workout
09/17/19	500m	2:18.0	2:18.0	RowErg	Hwt	500m Row by KREW/LiveRowing	View workout
09/17/19	8,155m	30:00.0	1:50.3	Slides	Hwt	30 min by KREW/LiveRowing	View workout

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