Concept2 Logbook | Log for John Cooke

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John Cooke

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/16/20	6,676m	29:08.1	2:10.9	RowErg	Hwt	4 X 1500m 1’ gentle between each	View workout
11/15/20	2,000m	8:35.4	2:08.8	RowErg	Hwt		View workout
11/15/20	4,540m	19:59.4	2:12.0	RowErg	Hwt	After a 2 week layoff	View workout
11/02/20	10,000m	42:38.4	2:07.9	RowErg	Hwt	10k: 2k @ 22spm, 2k @ 24 spm, 2k @ 28 spm, 2k @ 26 spm, 2k @ 24 spm	View workout
10/31/20	8,723m	38:00.0	2:10.6	RowErg	Hwt	2 X 15’ with 2X 4’ recovery	View workout
10/28/20	9,347m	42:00.0	2:14.8	RowErg	Hwt	6 X 1000m with 3 minutes easy row between each	View workout
10/26/20	14,323m	1:10:00.0	2:26.6	RowErg	Hwt	5 X 10’ sets. 4@22spm, 3@24spm, 2@26spm, 1@28spm. 4’ easy paddle between sets	View workout
10/23/20	6,408m	30:00.0	2:20.4	RowErg	Hwt	5’ warm up 30” hard 30” easy x 20 5’ warm down	View workout
10/19/20	11,853m	56:19.9	2:22.5	RowErg	Hwt	5 x 2000m with 2' gentle recovery between	View workout
10/14/20	2,665m	10:00.0	1:52.5	RowErg	Hwt	10 x One minute hard with 30“ rest between	View workout
10/12/20	7,247m	30:00.0	2:04.1	RowErg	Hwt	30 minutes with 20 hard strokes every 1K.	View workout
10/08/20	1,001m	5:00.0	2:29.8	RowErg	Hwt	warm down	View workout
10/08/20	9,026m	40:00.0	2:12.9	RowErg	Hwt	3 mins steady then 1 min hard. x 10	View workout
10/06/20	3,361m	15:00.0	2:13.8	RowErg	Hwt	1 min easy, 1 min flat out x 15 total	View workout
10/04/20	7,010m	30:00.0	2:08.3	RowErg	Hwt	steady row, better than nothing after a hard day at work	View workout
10/01/20	1,191m	6:06.0	2:33.6	RowErg	Hwt	warm down	View workout
10/01/20	6,659m	30:00.0	2:15.1	RowErg	Hwt	3 mins easy, 2 mins medium, 1 minute sprint x 5 reps	View workout
09/28/20	7,234m	30:00.0	2:04.4	RowErg	Hwt	Steady row	View workout
09/26/20	5,000m	29:32.2	2:57.2	RowErg	Hwt	10 x 500m sprints with 1 min rest	View workout
09/22/20	3,329m	15:00.0	2:15.1	RowErg	Hwt	steady row	View workout

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