John Cooke

Log

Date Workout Score Ave Comments Action
02/08/21 28:00.0 6,445m 2:10.3

2 X 10' with 4' gentle
each minute, 40
" fast 20" gentle

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02/05/21 30:42.9 6,981m 2:11.9

3 X 2000m with 2’ gentle between

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02/03/21 40:00.0 9,970m 2:00.3

5 X 5’ with 3’ gentle between each.

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02/01/21 37:58.5 9,008m 2:06.4

8k plus 5’ warm down

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01/30/21 1:10:00.0 15,948m 2:11.6

All out for the 15 hour challenge which was harder than expected.

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01/29/21 5:00.0 1,198m 2:05.2

Warm down

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01/29/21 22:07.3 5,003m 2:12.6 View workout
01/29/21 7:56.6 2,000m 1:59.1 View workout
01/26/21 10:00.0 2,154m 2:19.2

Warm down

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01/26/21 19:43.1 5,000m 1:58.3

Flat out 5k: best time since I turned 50!

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01/26/21 6:00.0 1,193m 2:30.8

Warm up

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01/25/21 1:03:10.2 13,765m 2:17.6

6 x 2000m with 2’ gentle between
Rerow vs pace boat.

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01/25/21 21:58.9 5,000m 2:11.8 View workout
01/23/21 4:00.0 748m 2:40.4

Warm down

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01/23/21 36:00.0 8,193m 2:11.8

4 X 6’ with 3’ gentle between.

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01/22/21 10:00.0 1,904m 2:37.5

Warm down

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01/22/21 30:17.8 7,068m 2:08.5

3 x 2k with 2’ gentle between

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01/21/21 15:00.0 2,975m 2:31.2

Warm down

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01/21/21 31:59.9 7,346m 2:10.6

4 X 1500m with 2’ gentle between

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01/20/21 48:22.2 12,967m 1:51.9

8k plus 2K plus 10’ warm down

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01/18/21 5:00.0 897m 2:47.2

Cool down

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01/18/21 29:05.6 6,643m 2:11.3

10 X 500m with 1’ gentle between.

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01/16/21 1:06:15.5 14,228m 2:19.7

6 X 2000m with complicated rate changes and 2’ gentle between.

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01/14/21 1:00:00.0 13,586m 2:12.4

4 X 12’ with 3’ gentle between.

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01/12/21 5:00.0 1,101m 2:16.2

Cool down

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