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John Cooke

Log

Date Distance Time Pace Comments Action
02/18/22 1,864m 9:01.8 2:25.3

3x 500 with 1’ between

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02/18/22 500m 1:50.1 1:50.1 View workout
02/18/22 1,000m 4:01.2 2:00.6 View workout
02/18/22 1,000m 3:52.2 1:56.1 View workout
02/14/22 5,000m 20:45.0 2:04.5

Straight 5k with rate change

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02/14/22 10,000m 41:34.3 2:04.7 View workout
02/08/22 4,117m 20:00.0 2:25.7

10 x 1’ with 1’ easy after each

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

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

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

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

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01/31/22 2,000m 7:55.5 1:58.8

Time trial

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

Warm up

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

10 x 500m 1’ gentle between

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

4 x 10’ with 2’ gentle

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

4 x 5’ with 3’ gentle after each.

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

Straight 30” using last 2 as warm down

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

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

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

2 x 4k with 4 minutes gentle after each

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

3 X 10’ with 2’ gentle after each

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

Cool down

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