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John Cooke

Log

Date Workout Score Ave Comments Action
12/14/20 11:00.0 2,512m 2:11.3

cooldown

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12/14/20 24:00.0 5,778m 2:04.6

3 x 8' no rest between

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12/11/20 1:00:05.0 13,195m 2:16.6

3 x 15' with 4' gentle between. 3' cool down on end to bring it up to an hour

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12/09/20 24:17.2 5,595m 2:10.2

20 x 20" flat out with 40" gentle between. Plus 1010m warm down

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12/07/20 3:04.0 556m 2:45.4

Warm down

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12/07/20 30:00.0 7,352m 2:02.4 View workout
12/06/20 36:00.0 7,865m 2:17.3

6 X 3’ with 3’ gentle rowing between. Best rep: 774m

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12/04/20 26:37.8 6,064m 2:11.7

3 x 8': 5' easy, 2' moderate, 1' hard. 2'30" warm down at end

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12/03/20 5:24.0 1,014m 2:39.7

Warm down

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12/03/20 41:27.9 10,000m 2:04.3

Race against pace boat from previous

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12/03/20 4:17.0 1,021m 2:05.8

Warm up

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12/01/20 25:04.9 5,512m 2:16.5

8 X 500m, 1’ rest between. Used as technique training session so times a bit varied

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11/30/20 8:29.4 2,000m 2:07.3

Warm Down

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11/30/20 1:44.7 500m 1:44.7

Race

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11/30/20 8:29.6 2,000m 2:07.4

warm Up

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11/29/20 42:52.6 10,000m 2:08.6

Variable rate at 2k intervals. 24-22-24-26-24

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11/28/20 34:52.2 7,939m 2:11.7

A mess due to input error but four sessions with 3’ rests between

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11/27/20 15:51.6 3,768m 2:06.2

4 X 750 with 1’ rest between each

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11/26/20 33:55.0 7,766m 2:11.0

3 X 2000m with 3’ rest between

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11/25/20 36:00.0 8,196m 2:11.7

4 x 6’ with 3’ gentle between

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11/18/20 42:01.2 10,000m 2:06.0

need to warm up and complete the first 2K faster

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11/16/20 29:08.1 6,676m 2:10.9

4 X 1500m 1’ gentle between each

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11/15/20 8:35.4 2,000m 2:08.8 View workout
11/15/20 19:59.4 4,540m 2:12.0

After a 2 week layoff

View workout
11/02/20 42:38.4 10,000m 2:07.9

10k: 2k @ 22spm, 2k @ 24 spm, 2k @ 28 spm, 2k @ 26 spm, 2k @ 24 spm

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