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John Cooke

Log

Date Workout Score Ave Comments Action
08/15/21 1:47 500m 1:47.5

Went for it

View workout
08/15/21 11:45.7 2,578m 2:16.8

4 x 500 died on first. Better on the rest. 2’ gentle after each

View workout
08/14/21 41:10.4 9,049m 2:16.5

5 x 1500 with 2’ gentle after each after a week off. Tough. Last 1500 was gentle as long warm down

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08/04/21 3:05.4 512m 3:01.0

Proper warm down

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08/04/21 4:34.8 1,000m 2:17.4

Warm down but with a little pace

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08/04/21 30:00 7,553m 1:59.1

Rerow vs pace boat from last time

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08/02/21 36:00.0 7,951m 2:15.8

2 X 12’ with 6’ gentle after each.
First set at level 8, 1.57/500 second at 7.5. 1.59/500

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07/30/21 10:00.0 2,293m 2:10.8

Warm down, only did it as required by Rowlympics. Got bored and did 2’ sprint at 6’.

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07/30/21 10000m 40:20.6 2:01.0

Chasing pace boat, went too fast too early, faded at 6k.

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07/29/21 1000m 3:53.2 1:56.6

Warm up

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07/29/21 1:00 300m 1:40.0

Flat out full resistance.

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07/29/21 20:00.0 4,965m 2:00.8

Interrupted by having to change the resistance.

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07/27/21 26:22.6 6,078m 2:10.1 View workout
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

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

Cool down.

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