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Keith Henry

Log

Date Workout Score Ave Comments Action
10/16/26 v5000m/2:41r...5 25,000m 2:22.8

damper 8. 150g sugar, no salt (forgot). Each break was about 2.5 minutes and I held a squat for 2 mins, dried off, drank etc. Felt easy!…

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10/15/26 v15:00/0:01r...6 26,445m 2:04.2 View workout
10/13/26 10:04 4,023m 2:30.3 View workout
10/09/26 2:00:00 25,007m 2:23.9

All damper 8. Started slowly. Broke for 45 ish seconds every 30 mins to towel off and drink sugar water. Had 150g sugar with 3g sodium ci…

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10/08/26 v15:00/r...3 12,866m 2:19.9

15 warmup, 30 at FTP and 15 cooldown. 172W was perhaps a touch high but good workout overall. Done on damper 7.

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10/05/26 v15:00/0:01r...6 26,696m 2:03.7

2 laps of bear crawl after each round. I should have had rd 4 followed by UNDr instead of right into cooldown. There was 8:22 on the c…

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09/17/26 v15:00/r...5 37,021m 2:01.5 View workout
09/10/26 v15:00/r...6 33,202m 1:59.2

Felt appropriately difficult. The higher amount of strength work lately and lower total caloric intake encouraged me to aim for 280W. La…

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09/01/26 v15:00/r...4 15,846m 2:21.9 View workout
08/31/26 v15:00/r...4 37,860m 1:58.8 View workout
07/29/26 30:10 14,665m 2:03.4 View workout
07/29/26 25:09 12,320m 2:02.5 View workout
07/03/26 v15:00/r...2 6,535m 2:17.7 View workout
06/25/26 v15:00/r...5 37,824m 1:58.9

Prematurely removed the hr strap and so lost that data but it remained in the pm5. Legs are still fatigued from Sunday's race as wel…

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06/18/26 v15:00/r...6 33,354m 1:58.7

Touch high hr today. Fatigued going in. Need a day off or two.

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06/16/26 v15:00/r...6 14,432m 2:17.1 View workout
06/14/26 20:05 9,028m 2:13.5 View workout
06/14/26 20:06 4,197m 2:23.7 View workout
06/12/26 v15:00/r...5 43,953m 1:58.7 View workout
06/11/26 v15:00/r...5 18,759m 2:19.1 View workout
06/06/26 v15:00/r...5 38,354m 1:57.3

Damper 5. I'm proud of this result. Defo couldn't have done this a couple of months ago without busting a gut.

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06/05/26 v15:00/r...5 16,463m 2:16.6

Threshold workout. Damper 8. 3x15r5 @190-195W. Appropriate. Could have done another round but defo didn't want to.

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05/28/26 20:00 11,506m 1:44.2

FTP test! Damper 5. Held 300W for 5 mins. Was maybe 302W by the half. Confidence established by that point and very slowly upped the powe…

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05/26/26 20:00 5,044m 1:58.9

Damper 8 ftp test. Great result!

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05/22/26 v15:00/r...6 14,370m 2:17.7

Threshold. Damper 8. Hockey taping the handles helped a little. Try vaseline on fingers in between rounds.

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