John Cooke

Log

Date Workout Score Ave Comments Action
09/14/21 27:37.1 6,458m 2:08.2

4 X 1500 with 1’ gentle after each.
1.57 best 1.58 average

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09/12/21 4:40.0 1,000m 2:20.0

Warm down

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09/12/21 20:00.0 4,196m 2:22.9

20 X 30” with 30” gentle after each

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09/12/21 3:57.4 1,000m 1:58.7

Warm up

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09/11/21 40:51.4 9,043m 2:15.5

2 X 4k with 4’ gentle after each.
First session after a weeks holiday.

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09/01/21 23:22.6 5,334m 2:11.4

6 X 750m with 1’ gentle after each.
Vs pace boat at 1.59.

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08/30/21 35:00.0 7,933m 2:12.3

5 x 6’ with 1’ gentle after each. Didn’t push it as still recovering from 2 days hiking.

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08/25/21 18:00.0 4,060m 2:13.0

6 X 2’ with 1’ gentle after each.

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08/23/21 41:31.3 8,650m 2:24.0

6 X 1k with 3’ gentle after each

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08/22/21 37:32.7 8,520m 2:12.2

2 X 4K with 2’ gentle after each.

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08/16/21 40:33.6 9,241m 2:11.6

4 x 2k with 2’ gentle after each.

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08/15/21 2:47.1 504m 2:45.7

Warm down

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08/15/21 1:47 500m 1:47.5

Went for it

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08/15/21 11:45.7 2,578m 2:16.8

4 x 500 died on first. Better on the rest. 2’ gentle after each

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08/14/21 41:10.4 9,049m 2:16.5

5 x 1500 with 2’ gentle after each after a week off. Tough. Last 1500 was gentle as long warm down

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08/04/21 3:05.4 512m 3:01.0

Proper warm down

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08/04/21 4:34.8 1,000m 2:17.4

Warm down but with a little pace

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08/04/21 30:00 7,553m 1:59.1

Rerow vs pace boat from last time

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08/02/21 36:00.0 7,951m 2:15.8

2 X 12’ with 6’ gentle after each.
First set at level 8, 1.57/500 second at 7.5. 1.59/500

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07/30/21 10:00.0 2,293m 2:10.8

Warm down, only did it as required by Rowlympics. Got bored and did 2’ sprint at 6’.

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07/30/21 10000m 40:20.6 2:01.0

Chasing pace boat, went too fast too early, faded at 6k.

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07/29/21 1000m 3:53.2 1:56.6

Warm up

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07/29/21 1:00 300m 1:40.0

Flat out full resistance.

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07/29/21 20:00.0 4,965m 2:00.8

Interrupted by having to change the resistance.

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07/27/21 26:22.6 6,078m 2:10.1 View workout