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John Cooke

Log

Date Workout Score Ave Comments Action
07/04/21 42:47.7 9,750m 2:11.6

3 X 3k with 2’ gentle after each
Pace boat set at 2.05. Best average was 2.02. 3k in 12.05.7

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06/29/21 4:23.4 1,000m 2:11.7

Warm down

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06/29/21 24:00.0 5,161m 2:19.5

12 x 1’
Best time 289 at 1:43:8

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06/26/21 32:44.1 7,405m 2:12.6

2 x 3K with 4’ gentle after each

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06/24/21 34:42.3 7,572m 2:17.5

5 x 1k with 3’ gentle after each

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06/24/21 4:03.4 1,000m 2:01.7

Fly or Die, and died at halfway mark.

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06/21/21 6:01.3 1,000m 3:00.6

Cooldown

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06/21/21 6000m 23:47.9 1:58.9

Vs Paceboat at 2:00

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06/19/21 5:37.9 1,010m 2:47.2

Cool down

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06/19/21 40:42.5 10,000m 2:02.1

Varied stroke rate at 2’ intervals. 22. 24. 26.24 22

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06/16/21 48:32.0 10,154m 2:23.3

8 x 1K with 2’ gentle after each. Variable resistance 7.5 -10.

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06/13/21 6:19.4 1,000m 3:09.7

Cool down

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06/13/21 41:11.6 10,000m 2:03.5

Aiming for sub 2.04/ 500m

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06/13/21 4:12.3 1,000m 2:06.1

Warm up

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06/09/21 42:44.1 10,000m 2:08.2

Variable rate 22 and 26 spm every 2k

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06/07/21 40:00.0 9,570m 2:05.3

40’ row trying for consistent 26 spm and 2.07 / 500m

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06/04/21 36:00.0 7,551m 2:23.0

6 x 3’ with 3’ gentle between.
Varied resistance.

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06/02/21 35:29.2 813m 21:49.4

5 X 1500m with 1’ gentle between. Varied resistance: 6.5, 7.5, 9, 7.5, 6.5

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06/01/21 28:00.0 6,608m 2:07.1

Complicated variable time and SPM. Good workout though

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05/26/21 36:00.0 8,130m 2:12.8

Very complicated 3 x 8’ with 4’ recovery after each, plus complex spm changes. Good exercise though, from ‘Daily Workou…

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05/24/21 1:00.0 284m 1:45.6 View workout
05/24/21 9:34.4 2,000m 2:23.6

Recovery

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05/24/21 20:00.0 4,401m 2:16.3

10 x 1’ with 1’ gentle after each.

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05/16/21 18:13.5 3,988m 2:17.0

3 X 1k with 2’ gentle after each

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05/14/21 35:15.0 8,000m 2:12.1

Straight 8k second 4k at level 8

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