Concept2 Logbook | Log for John Cooke

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John Cooke

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/12/20	30:00.0	7,247m	2:04.1	RowErg	30 minutes with 20 hard strokes every 1K.	View workout
10/08/20	5:00.0	1,001m	2:29.8	RowErg	warm down	View workout
10/08/20	40:00.0	9,026m	2:12.9	RowErg	3 mins steady then 1 min hard. x 10	View workout
10/06/20	15:00.0	3,361m	2:13.8	RowErg	1 min easy, 1 min flat out x 15 total	View workout
10/04/20	30:00.0	7,010m	2:08.3	RowErg	steady row, better than nothing after a hard day at work	View workout
10/01/20	6:06.0	1,191m	2:33.6	RowErg	warm down	View workout
10/01/20	30:00.0	6,659m	2:15.1	RowErg	3 mins easy, 2 mins medium, 1 minute sprint x 5 reps	View workout
09/28/20	30:00.0	7,234m	2:04.4	RowErg	Steady row	View workout
09/26/20	29:32.2	5,000m	2:57.2	RowErg	10 x 500m sprints with 1 min rest	View workout
09/22/20	15:00.0	3,329m	2:15.1	RowErg	steady row	View workout
09/22/20	30:00.0	6,892m	2:10.5	RowErg	Steady row	View workout
09/18/20	43:00.0	9,631m	2:13.9	RowErg	3 minute warm up (666m). 3 minutes steady, 1 minute hard x 10 reps 920m best distance. 2.13/500m average. 2.10.4/500m best	View workout
09/14/20	26:35.0	6,607m	2:00.7	RowErg	500m, 1m gentle, 1000m, 2m gentle, 1500, 3m gentle, 1000m 2m gentle, 500m 1m gentle. Increase speed on second half	View workout
09/13/20	30:00.0	6,943m	2:09.6	RowErg	Steady 30 minute with 10 hard strokes every 500m	View workout
09/08/20	5:00.0	1,000m	2:30.0	RowErg	warm down	View workout
09/08/20	30:00.0	6,785m	2:12.6	RowErg	3mins soft, 2 mins medium, 1 min hard x 5 sets.	View workout
09/06/20	30:00.0	6,912m	2:10.2	RowErg		View workout
08/24/20	30:00.0	6,780m	2:12.7	RowErg	Steady with big finish	View workout
08/21/20	4:00.0	764m	2:37.0	RowErg	Cool down after 6K	View workout
08/21/20	25:52.5	6,000m	2:09.3	RowErg	10 hard strokes at start of every 500m	View workout
08/19/20	9:49.1	2,500m	1:57.8	RowErg	5 x 500m with 1’ rest	View workout
08/17/20	24:00.0	5,834m	2:03.4	RowErg	6 x 4 minutes with 1’ 30” rest.	View workout
08/14/20	30:00.0	6,928m	2:09.9	RowErg	Simple 30 min row	View workout
08/12/20	45:00.0	9,752m	2:18.4	RowErg	2 x 20’ with 1’ rest 1 x 5’ 2 soft, 2 medium, 1 hard	View workout
08/09/20	40:00.0	8,610m	2:19.3	RowErg	3’ steady plus 1’ hard. X 10 reps. 4’ cool down row not included	View workout

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