John Cooke

Log

Date Workout Score Ave Comments Action
02/08/22 20:00.0 4,117m 2:25.7

10 x 1’ with 1’ easy after each

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02/05/22 25:00.0 5,571m 2:14.6

5 X 4’ with 1’ easy. Last one as warm down

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02/01/22 36:00.0 8,243m 2:11.0

2 x 15’ with 3 gentle after. Complicated rate change

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01/31/22 2000m 7:55.5 1:58.8

Time trial

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01/31/22 1:56.4 500m 1:56.4

Warm up

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01/29/22 29:17.2 6,114m 2:23.7

10 x 500m 1’ gentle between

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01/17/22 48:00.0 10,830m 2:12.9

4 x 10’ with 2’ gentle

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01/14/22 32:00.0 6,872m 2:19.6

4 x 5’ with 3’ gentle after each.

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01/12/22 30:00.0 7,046m 2:07.7

Straight 30” using last 2 as warm down

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01/10/22 36:19.0 8,234m 2:12.3

5 X 1500m with 1’ gentle after each. Last 1500 as a warm down

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01/09/22 40:43.7 9,083m 2:14.5

2 x 4k with 4 minutes gentle after each

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01/05/22 40:00.0 9,421m 2:07.3 View workout
01/04/22 36:00.0 8,215m 2:11.4

3 X 10’ with 2’ gentle after each

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01/02/22 5:02.5 761m 3:18.7

Cool down

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01/02/22 30:00 7,183m 2:05.2

1st of January Challenge

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12/30/21 33:09.4 7,210m 2:17.9

4 x 1500 with 3 x 2’ gentle

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12/29/21 34:00.0 7,564m 2:14.8

6 x 4’ 2’ gentle.

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12/16/21 4:31.5 1,000m 2:15.7

Cool down

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12/16/21 20:16.8 5,000m 2:01.6 View workout
12/13/21 23:00.0 6,010m 1:54.8

Complicated interval pyramid

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12/12/21 20:31.2 4,585m 2:14.2

7 x 500 with 1’ gentle after each.

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12/07/21 20:00.0 3,766m 2:39.3

4 x 3’ with 1’ gentle
First session back after illness

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11/16/21 3:02.3 512m 2:58.0

Warm down

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11/16/21 41:16.0 10,000m 2:03.8

Rate change every 2k

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11/14/21 32:40.1 7,122m 2:17.6

4 x 1500 with 2’ gentle after each.

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