Concept2 Logbook | Log for Paolo Bramucci

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Paolo Bramucci

Log

Date	Workout	Score	Ave	Type	Comments	Action
02/07/22	5000m	21:49.5	2:10.9	RowErg	Pre Kettlebell Legs HIIT Workout Warmup: progressive row finishing strong. Took it a little easy.	View workout
02/06/22	5000m	23:48.7	2:22.8	RowErg	Cool Down: Nice cool down session, arms, shoulders and back fatigued from kettlebell workout, Went at the easy getting into a rhythm and…	View workout
02/06/22	5000m	21:43.7	2:10.3	RowErg	Pre Kettlebell Shoulders and Arms HIIT Workout Warmup: progressive row finishing strong, 200+ watts over last 250m. Took it a little eas…	View workout
02/05/22	5000m	22:58.6	2:17.8	RowErg	Cool Down	View workout
02/05/22	5000m	21:38.4	2:09.8	RowErg	Pre Kettlebell FB HIIT Workout Warmup: progressive row finishing strong, 200+ watts over last 1000m.	View workout
02/03/22	5000m	22:43.9	2:16.3	RowErg	Cool Down: A great cool down. Low cadence, good progression that levelled off at a light endurance pace. Muscles were loose, stroke flowe…	View workout
02/03/22	5000m	22:05.8	2:12.5	RowErg	Pre Kettlebell Abs & LB HIIT Workout Warmup: This maybe the most perfect warmup to date. It was a nice progression that warmed me up,…	View workout
02/01/22	5000m	23:23.9	2:20.3	RowErg	Cool Down	View workout
02/01/22	5000m	22:01.1	2:12.1	RowErg	Pre Kettlebell Chest & UB HIIT Workout Warmup	View workout
01/31/22	8000m	36:23.5	2:16.4	RowErg	Hard Cool Down: Rowed at a low cadence and >126W =< 156W.	View workout
01/31/22	8000m	34:55.1	2:10.9	RowErg	Pre Kettlebell Legs HIIT Workout Warmup: Freestyle row, target HR =< 130+/- BPM, low cadence at 24 SPM, slowly building up to an avera…	View workout
01/30/22	2000m	9:38.6	2:24.6	RowErg	Active Recovery/Cool Down	View workout
01/30/22	10000m	43:49.3	2:11.4	RowErg	Warmup Row: Goal; consistency. Targets: >28 -<32 SPM, Ratio of Peak to Average Force; 2:3, or 35:52kg, Pace: ? Comfortable, half-mo…	View workout
01/29/22	5000m	24:46.7	2:28.6	RowErg	Recovery Row: muscles are warm and feeling loose. Now time wind down and get ready for bedtime.	View workout
01/28/22	2000m	9:11.2	2:17.8	RowErg	Cool Down	View workout
01/28/22	5000m	20:46.2	2:04.6	RowErg	Rowed at race pace. Rowed at average at VO2 max FTP Z5, HR Z4 and finishing last 500m in anaerobic Z6.	View workout
01/27/22	10000m	44:08.5	2:12.4	RowErg	Warmup Row: Goal; consistency. Targets: 28-29 SPM, Ratio of Peak to Average Force; 2:3, or 35:52kg, Pace: 2:12.5/500m, keeping the power…	View workout
01/26/22	8000m	35:45.1	2:14.0	RowErg	Focus Row: Goal; consistency. Targets: 27-28 SPM, Ratio of Peak to Average Force; 2:3, or 30:45kg, Pace: 2:14.5/500m, keeping the power c…	View workout
01/25/22	8000m	35:52.5	2:14.5	RowErg	Focus Row: Goal; consistency. Targets: 27-28 SPM, Ratio of Peak to Average Force; 2:3, or 30:45kg, while keeping the power curve flat. Te…	View workout
01/24/22	10000m	45:44.4	2:17.2	RowErg	Focus Row: Goal; consistency. Targets: 27-28 SPM, Ratio of Peak to Average Force; 2:3, or 30:45kg, while keeping the power curve flat. Hi…	View workout
01/23/22	8000m	37:51.2	2:21.9	RowErg	Cool Down: A bit of a struggle to get started, as my upper body is as fatigue by Kettlebell WO. After 1500m I settled and finished to ma…	View workout
01/22/22	8000m	36:27.0	2:16.6	RowErg	Pre Kettlebell Shoulders and Arms HIIT Workout Warmup: Easy warmup, pace boat set at 2:22.0/500m. Targets: SPM +/- 28, HR =< 115BPM. N…	View workout
01/22/22	8000m	37:17.4	2:19.8	RowErg	Cool Down: Tempo Pace, pace boat set at 115W/2:25.0/500, Target: HR =>120 BPM+/-, Split 2:20-25.0/500m. Average stroke force: 30kg+/-.…	View workout
01/21/22	8000m	35:20.1	2:12.5	RowErg	Pre Kettlebell Abs & LB HIIT Workout Warmup: Freestyle row, pace boat set at 125W, target HR =< 115+/- BPM, after 4000m began buil…	View workout
01/20/22	8000m	37:01.5	2:18.8	RowErg	Cool Down: Tempo Pace, pace boat set at 125W, pace =+/- 130W, with a Target: HR =>120 BPM+/-. Re-rowed warmup with more discipline kee…	View workout

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