John Cooke

Log

Date Workout Score Ave Comments Action
04/08/22 21:48.2 5,000m 2:10.8

Variable rate

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04/04/22 13:27.4 3,118m 2:09.4

Complicated variable sprints

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03/28/22 15:00.0 3,282m 2:17.1

3 X 3’ plus 2 gentle

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03/22/22 21:56.3 3,677m 2:58.9

13 X 250 m with 45” gentle after each
Still recovering

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03/20/22 15:00.0 3,067m 2:26.7

Recovery after cold

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02/22/22 1:24.8 349m 2:01.4

Interrupted by phone call

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02/22/22 32:00.0 7,072m 2:15.7

8 x 3’ with 1’ gentle.

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02/21/22 12:45.8 3,057m 2:05.2

Strange varied power from daily email

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02/21/22 8:42.2 1,836m 2:22.2

3 x 500m with 1’ gentle

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02/18/22 9:01.8 1,864m 2:25.3

3x 500 with 1’ between

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02/18/22 1:50.1 500m 1:50.1 View workout
02/18/22 4:01.2 1,000m 2:00.6 View workout
02/18/22 1000m 3:52.2 1:56.1 View workout
02/14/22 20:45.0 5,000m 2:04.5

Straight 5k with rate change

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02/14/22 41:34.3 10,000m 2:04.7 View workout
02/08/22 20:00.0 4,117m 2:25.7

10 x 1’ with 1’ easy after each

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02/05/22 25:00.0 5,571m 2:14.6

5 X 4’ with 1’ easy. Last one as warm down

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02/01/22 36:00.0 8,243m 2:11.0

2 x 15’ with 3 gentle after. Complicated rate change

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01/31/22 2000m 7:55.5 1:58.8

Time trial

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01/31/22 1:56.4 500m 1:56.4

Warm up

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01/29/22 29:17.2 6,114m 2:23.7

10 x 500m 1’ gentle between

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01/17/22 48:00.0 10,830m 2:12.9

4 x 10’ with 2’ gentle

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01/14/22 32:00.0 6,872m 2:19.6

4 x 5’ with 3’ gentle after each.

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01/12/22 30:00.0 7,046m 2:07.7

Straight 30” using last 2 as warm down

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01/10/22 36:19.0 8,234m 2:12.3

5 X 1500m with 1’ gentle after each. Last 1500 as a warm down

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