Concept2 Logbook | Log for Paolo Bramucci

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Paolo Bramucci

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/19/19	4000m	17:48.2	2:13.5	Slides	Evening 4K Row: Targets: THR Z3 to 4, load 80-85% of Threshold, 164 BPM. Rowed at Tempo Pace, FTP Z3. Recovery from afternoon treadmill c…	View workout
11/18/19	3000m	13:30.6	2:15.1	Slides	After Dinner Relaxation Row: No targets, just let the row come to me. Long day, delayed by transit outage. Did manage to get strength tra…	View workout
11/17/19	2500m	11:12.7	2:14.5	Slides	2.5K After Dinner Row: Rowed at Tempo pace. THR Z3 at 80% and FTP Z3, 144 W.	View workout
11/16/19	5000m	22:10.3	2:13.0	Slides	5K After Dinner Row: THR Z3 80%, rowed at high Tempo pace, FTP Z3, 149W.	View workout
11/15/19	5000m	21:37.5	2:09.7	Slides	5K Row: Easy row, Targets: 141W +, 28-30SPM, THR Z4, rowed at Threshold Pace, FTP Z4 160W. Soundtrack: View workout
11/14/19	v1000m/r...3	6,000m	2:15.5	Slides	6K Interval Workout: 1. 1000m Warmup at 110W. 2. 4000m at165+ W. 3. 1000m Cool down at 85W. THR 99 BPM. Today was also a strength trainin…	View workout
11/12/19	v1000m/r...7	7,000m	2:20.6	Slides	Progression 1000m Interval Row with 1000m Cool down: 85-100-120-140-160-180-90 watts.	View workout
11/12/19	2000m	10:14.9	2:33.7	Slides	Recovery Row: Mixed training recovery day, short 3.9K run followed by strength training, ending day with a row, at Endurance Pace, rowed…	View workout
11/10/19	2000m	10:09.9	2:32.4	Slides	Recovery Row: Ran 13.5k climbing training run, now rowed at Endurance Pace, nose breathing recovery row to loosen up. THR Z2, FTP Z2.	View workout
11/09/19	v2000m/r...9	5,000m	2:23.4	Slides	VO2/FTP Builder Interval Workout: Ran this workout to determine the baseline. It was clear from the third interval that I underestimated…	View workout
11/08/19	2000m	10:10.4	2:32.6	Slides	Pre-dinner Recovery Row: Ran a 6.3k trail run. Rowed THR Z2, FTP Z2, Endurance Pace.	View workout
11/07/19	10:39	2,028m	2:37.7	Slides	Active Recovery Row: Strength Training day. Hard workout still was recovering from yesterday’s run. Rowed recovery row, THR Z1 (102…	View workout
11/06/19	2000m	10:35.9	2:38.9	Slides	Active Recovery Row: Did a 10K climbing training run earlier this evening. Rowed recovery row, THR Z1 (98BPM). FTP Z1 (87W).	View workout
11/05/19	2000m	10:36.6	2:39.1	Slides	After Run Cool Down Row: Rowed as an Active Recovery Row, HR Z2, FTP Z1.	View workout
11/04/19	2000m	10:34.4	2:38.6	Slides	Late Evening Recovery Row: Ran an early evening 10K. Rowed an Active Recovery Row, HR Z2, FTP Z2 < 90W.	View workout
11/02/19	2000m	9:40.2	2:25.0	Slides	After Dinner Recovery Row: Ran earlier in the evening. Light endurance pace row HR Z3, FTP Z2.	View workout
11/01/19	5000m	22:40.9	2:16.0	Slides	Easy 5 K: Rowed at Tempo, HR Z3, 80-85%, averaging 139W, FTP Z3.	View workout
10/30/19	2000m	10:29.2	2:37.3	Slides	Recovery Row2: Ran 6K earlier in the day, Rowed in HR Z2. This time concentrated on keeping SPM at 16-18 range.	View workout
10/30/19	2000m	10:12.3	2:33.0	Slides	Recovery Row1: Ran 6K earlier in the day, Rowed in HR Z2.	View workout
10/29/19	2000m	9:32.4	2:23.1	Slides	Recovery Row: Ran 13k early this evening. Cool down-Relaxation row. HR Z2-3, FTP Endurance-Tempo pace, FTP Z2-3.	View workout
10/28/19	2000m	9:27.8	2:21.9	Slides	Latenight Recovery Row: After dinner gentle row HR Z2. Ran earlier late afternoon/evening.	View workout
10/26/19	2000m	9:58.6	2:29.6	Slides	After Run Cool Down Row: Ran 5 k followed by a 2 K row HR Z 2.	View workout
10/24/19	2000m	8:37.9	2:09.4	Slides	Recovery Row: Strength training workout earlier in the day. After dinner row. Rowed into HR Z3-4.	View workout
10/22/19	5000m	24:04.3	2:24.4	Slides	Tempo Row: Easy row rowed within HR Z3 and FTP Z3. Left shoulder seems to be nearly recovered.	View workout
10/22/19	2000m	10:29.6	2:37.4	Slides	Slow Tempo Row: Strained left shoulder doing upper body workout the previous day. WO to promote circulation in shoulder and warmup muscle…	View workout

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