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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

John Cooke

Log

Date Distance Time Pace Comments Action
08/09/22 7,427m 30:00.0 2:01.1

3m less than last time!!

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08/08/22 1,173m 5:22.4 2:17.4

Warm down to get to 8k

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08/08/22 6,827m 31:50.2 2:19.9

2k, 1.5k, 1k, 500 with 3’ after each

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08/06/22 2,109m 10:00.0 2:22.2

Sprints and rests

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08/02/22 10,000m 41:59.2 2:05.9

Lost the pace at 7k.

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07/30/22 4,976m 23:00.0 2:18.6

Variables

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

Warm down

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

5 x 1’ with 1’ recovery

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

Variable sprints

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

3 X 1K with 3’ gentle

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

6x4’ with 1’ gentle after each

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

Complicated variable time.

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

4 x 1k. I’ rest

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

25 22 25 28 25

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

Warm down

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

6 x 4’ with 1’ gentle after each.

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

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

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

Double variable rate

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