John Cooke

Log

Date Workout Score Ave Comments Action
07/26/21 2000m 7:56.3 1:59.0

vs pace boat at 2.00/500m

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07/26/21 6000m 23:58.5 1:59.8

re-row Vs pace boat

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07/23/21 6:03.3 1,000m 3:01.6

WARM DOWN

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07/23/21 30:00 7,492m 2:00.1

Vs Pace boat as regrow. started to flag at 26 minutes and struggled to get sub 2.00/500m pace back consistently

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07/15/21 4:28.5 1,000m 2:14.2

Cool down

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07/15/21 1000m 3:43.2 1:51.6

Against pace boat at previous best

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07/15/21 4:33.6 1,000m 2:16.8

Recovery

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07/15/21 1000m 3:48.3 1:54.1

Against pace boat from previous best time

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07/14/21 8:19.2 1,564m 2:39.5

Total rest minutes 4 after each 1500m plus a 1k cooldown

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07/14/21 23:34 23:34.4 1:57.8

4 x 1500

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07/12/21 27:00.0 5,997m 2:15.0

3 x 6’ variable rate with 3’ gentle after each

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07/07/21 6:46.4 1,000m 3:23.2

Cool down.

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07/07/21 40:00.0 9,735m 2:03.2

Straight row against pace boat.
Need to warm up first as first 8’ very slow at 2.07/500

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07/05/21 30:00.0 6,420m 2:20.1

6 x 3’ with 2’ recovery after each. Best result: 789m at 1:54 and 26spm at setting 8.5

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07/04/21 42:47.7 9,750m 2:11.6

3 X 3k with 2’ gentle after each
Pace boat set at 2.05. Best average was 2.02. 3k in 12.05.7

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06/29/21 4:23.4 1,000m 2:11.7

Warm down

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06/29/21 24:00.0 5,161m 2:19.5

12 x 1’
Best time 289 at 1:43:8

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06/26/21 32:44.1 7,405m 2:12.6

2 x 3K with 4’ gentle after each

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06/24/21 34:42.3 7,572m 2:17.5

5 x 1k with 3’ gentle after each

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06/24/21 4:03.4 1,000m 2:01.7

Fly or Die, and died at halfway mark.

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06/21/21 6:01.3 1,000m 3:00.6

Cooldown

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06/21/21 6000m 23:47.9 1:58.9

Vs Paceboat at 2:00

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06/19/21 5:37.9 1,010m 2:47.2

Cool down

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06/19/21 40:42.5 10,000m 2:02.1

Varied stroke rate at 2’ intervals. 22. 24. 26.24 22

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06/16/21 48:32.0 10,154m 2:23.3

8 x 1K with 2’ gentle after each. Variable resistance 7.5 -10.

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