John Cooke

Log

Date Workout Score Ave Comments Action
07/30/22 23:00.0 4,976m 2:18.6

Variables

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07/26/22 4:28.0 1,000m 2:14.0

Warm down

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07/26/22 20:16.2 5,000m 2:01.6 View workout
07/26/22 4:05.0 1,000m 2:02.5 View workout
07/25/22 10:00.0 1,960m 2:33.0

5 x 1’ with 1’ recovery

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07/17/22 23:00.0 4,788m 2:24.1

Variable sprints

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07/11/22 20:49.2 4,485m 2:19.2

3 X 1K with 3’ gentle

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07/09/22 30:00.0 6,596m 2:16.4

6x4’ with 1’ gentle after each

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06/27/22 23:00.0 4,895m 2:20.9

Complicated variable time.

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06/24/22 20:14.1 4,517m 2:14.3

4 x 1k. I’ rest

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06/21/22 20:46.8 5,000m 2:04.6

25 22 25 28 25

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06/21/22 4:42.1 1,000m 2:21.0

Warm down

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06/20/22 30:00.0 6,631m 2:15.7

6 x 4’ with 1’ gentle after each.

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06/17/22 25:00.0 5,065m 2:28.0

1’40” sprint with 20” rest. X 9
Odd 2” rest after 5.

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06/06/22 26:00.0 5,500m 2:21.8

Double variable rate

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05/28/22 30:00.0 6,298m 2:22.9

10 x 2’ with 1’ gentle

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05/24/22 36:00.0 7,677m 2:20.6

6x 4’ with 2’ gentle after each

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05/15/22 36:09.6 7,794m 2:19.1

6 x 1k with 2’ recovery after each

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05/09/22 11:22.0 2,600m 2:11.1

Weird sprint/gentle thing.

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05/09/22 28:00.0 6,562m 2:08.0

Varible

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04/25/22 23:00.0 5,153m 2:13.9

Variable ladder with 1’ gentle after each

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04/19/22 40:00.0 8,938m 2:14.2

Variable 24 and 26 at 2’ intervals

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04/18/22 20:00.0 4,597m 2:10.5

5 x 3’ plus 1’ gentle

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04/14/22 7:55.6 2,000m 1:58.9

Straight 2k

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04/14/22 11:39.6 2,600m 2:14.5

Rerow of complicated variable rate/time.
Slower I think

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