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Keith Henry

Log

Date Workout Score Ave Comments Action
09/02/24 10:00 1,773m 2:49.2 View workout
09/02/24 v5:00/0:30r...5 3,921m 1:54.7

damper 4

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09/02/24 15:00 3,077m 2:26.2 View workout
08/28/24 8500m 44:01.6 2:35.3 View workout
08/26/24 10:00 1,770m 2:49.4 View workout
08/26/24 15:00 3,061m 2:27.0 View workout
08/25/24 10:00 1,701m 2:56.3 View workout
08/25/24 15:00 3,068m 2:26.6 View workout
08/24/24 v15:00/3:00r...16 12,127m 2:28.4 View workout
08/23/24 10:00 1,796m 2:47.0 View workout
08/23/24 15:00 3,088m 2:25.7 View workout
08/22/24 10:00 1,871m 2:40.3

as always on damper 4

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08/22/24 15:00 3,038m 2:28.1 View workout
08/21/24 v3000m/r...3 18,003m 2:28.4

drag 4. 3k warmup, 2k to cooldown. Rest zone 2 hr 120 to 130 with pace 2:20 to 2:25/500m. Didnt stop much - maybe 6 or 7 times.

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08/20/24 v15:00/r...3 11,997m 2:30.0 View workout
08/11/24 v1500m/5:02r...5 3,500m 2:05.6

damper 4. In between 500m sections, I did 18 reps of walking lunges with 2x 35 lb dbs.

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08/10/24 v1000m/5:00r...3 5,513m 2:40.4

Zone 2 cooldown was too hard. Tried to maintain 120W at hr 120 to 130 and that had me stopping top often. Drooped to 110W then 100W with…

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08/09/24 v1000m/r...7 7,500m 2:18.1

warmup 1k damper 2 aiming to get heart rate to 120. lol failed. next time push harder or use damper 4. then 3x 1k intervals on damper 4 w…

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08/08/24 5000m 26:20.7 2:38.0

5k cooldown at zone 2 effort. stopped once just for wiping off the sweat and getting water. damper 2

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08/07/24 45:00 9,355m 2:24.3

damper 2

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08/03/24 10:00 2,470m 2:01.4

damper 3

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08/03/24 20:00 4,694m 2:07.8

damper 7. Still very tired and need more time off but got to get these 2 final workouts done for challenge.

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08/01/24 2000m 7:27.5 1:51.8

Damper 4

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07/31/24 6000m 24:23.6 2:01.9

damper 4

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07/30/24 1000m 3:29.1 1:44.5

Damper 4. Note the relationship between pace and stroke rate. I sprinted towards the end and enjoyed no benefit of the increased stroke r…

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