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John Cooke

Log

Date Workout Score Ave Comments Action
02/27/21 32:00.0 6,848m 2:20.1

8 X 3’ with 1’ gentle between
Alternated with feet in and out of straps to improve technique.
Also one set on 10 set…

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02/24/21 1:00:00.0 14,331m 2:05.6

One hour straight. 2.05/500m ave

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02/21/21 5:00.0 952m 2:37.5

Warm down

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02/21/21 24:08.3 6,000m 2:00.6

Probably went too hard: struggled on last 1k but main problem was earphone falling in my lap!

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02/21/21 5:00.0 1,202m 2:04.7

Warm up

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02/18/21 10:00.0 2,182m 2:17.4

Warm down after sprints

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02/18/21 23:28.4 5,444m 2:09.3

6 X 750m with 1’ gentle between

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02/16/21 16:00.0 2,491m 3:12.6

8 x 2’ gentle between 1000m.

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02/16/21 27:01.7 7,000m 1:55.8

Series of 7 x 1000m

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02/16/21 3:55.4 1,000m 1:57.7

Part of series of 1000m

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02/11/21 46:20.0 10,717m 2:09.7

3 X 3k with 3’ gentle between

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02/08/21 28:00.0 6,445m 2:10.3

2 X 10' with 4' gentle
each minute, 40
" fast 20" gentle

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02/05/21 30:42.9 6,981m 2:11.9

3 X 2000m with 2’ gentle between

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02/03/21 40:00.0 9,970m 2:00.3

5 X 5’ with 3’ gentle between each.

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02/01/21 37:58.5 9,008m 2:06.4

8k plus 5’ warm down

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01/30/21 1:10:00.0 15,948m 2:11.6

All out for the 15 hour challenge which was harder than expected.

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01/29/21 5:00.0 1,198m 2:05.2

Warm down

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01/29/21 22:07.3 5,003m 2:12.6 View workout
01/29/21 7:56.6 2,000m 1:59.1 View workout
01/26/21 10:00.0 2,154m 2:19.2

Warm down

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01/26/21 19:43.1 5,000m 1:58.3

Flat out 5k: best time since I turned 50!

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01/26/21 6:00.0 1,193m 2:30.8

Warm up

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01/25/21 1:03:10.2 13,765m 2:17.6

6 x 2000m with 2’ gentle between
Rerow vs pace boat.

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01/25/21 21:58.9 5,000m 2:11.8 View workout
01/23/21 4:00.0 748m 2:40.4

Warm down

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