Concept2 Logbook | Log for Keith Henry

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Keith Henry

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/05/24	12,847m	1:05:00.0	2:31.7	SkiErg		damper 4. New standard: 10 mins warmup, 50 mins z2 pace of 2:15 to 2:20/500m, 5 mins cooldown.	View workout
09/02/24	1,773m	10:00.0	2:49.2	SkiErg			View workout
09/02/24	3,921m	15:00.0	1:54.7	SkiErg		damper 4	View workout
09/02/24	3,077m	15:00.0	2:26.2	SkiErg			View workout
08/28/24	8,500m	44:01.6	2:35.3	SkiErg			View workout
08/26/24	1,770m	10:00.0	2:49.4	SkiErg			View workout
08/26/24	3,061m	15:00.0	2:27.0	SkiErg			View workout
08/25/24	1,701m	10:00.0	2:56.3	SkiErg			View workout
08/25/24	3,068m	15:00.0	2:26.6	SkiErg			View workout
08/24/24	12,127m	1:00:00.0	2:28.4	SkiErg			View workout
08/23/24	1,796m	10:00.0	2:47.0	SkiErg			View workout
08/23/24	3,088m	15:00.0	2:25.7	SkiErg			View workout
08/22/24	1,871m	10:00.0	2:40.3	SkiErg		as always on damper 4	View workout
08/22/24	3,038m	15:00.0	2:28.1	SkiErg			View workout
08/21/24	18,003m	1:29:06.3	2:28.4	SkiErg		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.	View workout
08/20/24	11,997m	1:00:00.0	2:30.0	SkiErg			View workout
08/11/24	3,500m	14:39.4	2:05.6	SkiErg		damper 4. In between 500m sections, I did 18 reps of walking lunges with 2x 35 lb dbs.	View workout
08/10/24	5,513m	29:28.8	2:40.4	SkiErg		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…	View workout
08/09/24	7,500m	34:31.7	2:18.1	SkiErg		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…	View workout
08/08/24	5,000m	26:20.7	2:38.0	SkiErg		5k cooldown at zone 2 effort. stopped once just for wiping off the sweat and getting water. damper 2	View workout

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