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Paolo Bramucci

Log

Date Workout Score Ave Comments Action
03/02/19 10:00 1,670m 2:59.6

Relaxation Row: Target: Average Wattage: 60 W.

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02/28/19 2500m 11:34.1 2:18.8

Morning Pre-breakfast Wakeup Row: Target: 24 SPM at >125 Watts. THR: 114-123 BPM.

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02/27/19 500m 2:21.5 2:21.5

Cool Down: Damper: 4, Drag: 127. Targets: 24 SPM

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02/27/19 1000m 3:55.9 1:57.9

1000m All out! Target: 225 Watts.

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02/27/19 500m 2:16.6 2:16.6

Warmup: Damper: 4, Drag: 127. Targets: 26 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/26/19 v2:00/r...7 3,339m 2:05.7

FTP Interval Trial: at 125, 150, 175, 200, 225, 250 and 275. Average Wattage: 176.

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02/26/19 1000m 4:39.3 2:19.6

Relaxation Row: Damper: 4, Drag: 127. Targets: 24 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/25/19 500m 3:10.1 3:10.1

Cool Down: Damper: 4, Drag: 125. Targets: 24 SPM

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02/25/19 1:00 293m 1:42.3

1 Minute Sprint: All out, barely made my last stroke. Cadence may have been a little too high.

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02/25/19 1000m 4:31.2 2:15.6

Warmup: Damper: 4, Drag: 122. Targets: 26 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/24/19 2000m 8:58.0 2:14.5

Relaxation Row: Damper: 4, Drag: 125. Targets: 24 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/24/19 900m 4:09.6 2:18.6

Cool Down: Damper: 4, Drag: 125. Targets: 24 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/24/19 500m 1:51.0 1:51.0

500m Sprint: All out! Went to hard at start, ran out of gas with 3 strokes to go. Painful!

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02/24/19 100m 0:19.5 1:37.5

100m Sprint: All out!

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02/24/19 1000m 4:28.4 2:14.2

Warmup: Damper: 4, Drag: 122. Targets: 26 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/23/19 3000m 13:31.9 2:15.3

Relaxation Row: Damper: 6, Drag: 153. Targets: 26 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/23/19 2500m 11:07.2 2:13.4

Morning Wakeup Row: Damper: 5, Drag: 139. Targets: 28 SPM, THR: 123 BPM, Average Wattage: 145.

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02/22/19 2000m 9:20.6 2:20.1

Relaxation Row: Damper: 4, Drag: 127. Targets: 24 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/22/19 500m 3:19.1 3:19.1

Cool Down: Damper: 4, Drag 125, 60% THR: 99 BPM.

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02/22/19 v1000m/1:30r...6 2,000m 2:03.5

Sprint Interval Progression: Damper: 4, Drag: 125. Warmup: 1. 1000m 28 SPM. Sprints: 2. 125m. 3. 125m. 4. 125m. 5. 125m. 6. 125m 7. Fast…

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02/21/19 1000m 4:59.7 2:29.8

Relaxation Row: Damper: 4, Drag: 126. 24 SPM. After dinner open row.

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02/21/19 5000m 21:18.8 2:07.8

Wakeup Row: Damper: 4, Drag: 122. Gradual buildup. Targets: 32 SPM, Average Watts: 165. 80% of Maximum HR.

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02/20/19 v1:00/r...4 2,478m 2:19.3

Relaxation Row: Damper: 4 Drag: 125. Warmup: 1. Arms, 2. Arms & Torso, 3. Row @ 24 SPM, rest 3. 2000m moderate and cool down.

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02/19/19 500m 2:39.4 2:39.4

2. Relaxation Row: Damper: 4, Drag: 126. 24 SPM. After dinner open row.

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02/19/19 1000m 4:35.4 2:17.7

1. Relaxation Row: Damper: 4, Drag: 126. 28 SPM. After dinner open row.

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