Concept2 Logbook | Log for Paolo Bramucci

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Paolo Bramucci

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/07/22	5000m	24:39.5	2:27.9	RowErg	Warmup Row: Pre-Strength Training warmup rowed at a Recovery Pace.	View workout
01/06/22	5000m	22:46.9	2:16.6	RowErg	Warmup for strength training. Decided to try something new and strength endurance related. Tried to row at low cadence of =< 23 SPM, w…	View workout
01/04/22	1000m	5:18.1	2:39.0	RowErg	Low cadence recovery row… just for the fun of it. Got down to 14SPM with a peak of 62kg and an average of 37kg. In addition to pow…	View workout
01/04/22	5000m	23:17.4	2:19.7	RowErg	A short and easy low cadence row. Slowly getting back into my training.	View workout
01/01/22	10000m	48:53.3	2:26.6	RowErg	Happy New Year! First row of year. Also, post booster vaccination. Starting off the year with an easy low cadence row.	View workout
12/31/21	15000m	1:08:16.5	2:16.5	RowErg	Tempo Pace Row: SpO2 95% at the finish. Average HR 75%, Zone 3. Wattage 82% of FTP. Post 2 minute recovery SpO2 98%. Very pleased with th…	View workout
12/30/21	7500m	34:40.0	2:18.6	RowErg	Easy Row II: Recovery row, low cadence, just establish a flow, stay ahead of pace boat (120W). Pre: SpO2 98%, Post: SpO2 95%, Post + 2mi:…	View workout
12/29/21	7500m	35:44.9	2:22.9	RowErg	Easy Row I: Recovery row, no stress, low cadence, just establish a flow. Pre: SpO2 98%, Post: SpO2 98%.	View workout
12/29/21	5000m	23:08.5	2:18.8	RowErg	Moderate Row III: Rowed at Tempo to Threshold pace at low cadence SPM.	View workout
12/28/21	2500m	10:45.9	2:09.1	RowErg	Hard Row II: Rowed at Threshold to VO2-max.	View workout
12/28/21	7500m	34:14.7	2:16.9	RowErg	Easy Row I: Recovery row.	View workout
12/27/21	10000m	44:08.9	2:12.4	RowErg	Easy Row: Slow and building up to a strong finish in VO2-max zone.	View workout
12/26/21	5000m	23:19.2	2:19.9	RowErg	Recovery Row: Slow row. Pre row SpO2: 98%, Post row SpO2: 95%, Post 3:00min rest SpO2 98%, HR: 78 BPM.	View workout
12/26/21	5000m	21:04.5	2:06.4	RowErg	Strong near racing pace row. Last 1000m near max, last 500m at max, out of breath at finish. SpO2 94% at finish. Recovery to 97% after 3…	View workout
12/25/21	7000m	31:25.0	2:14.6	RowErg	Easy Row: Focus on heart and maintaining a steady but slow rising HR. At finish, SpO2 was 96%. Rowed to a Tempo Pace at about 85% of FTP.…	View workout
12/24/21	12000m	51:46.1	2:09.4	RowErg	Tempo Pace Row: Rowed for consistency at 28-30SPM cadence. Average HR, Zone 3, Final 500m race finish, wattage 180 to 216, 120%+ FTP, HR…	View workout
12/22/21	16000m	1:10:13.5	2:11.6	RowErg	Threshold Pace Row: SpO2 97.5% at the finish. Average HR 85%, Zone 4. Wattage 85-90% of FTP. VO2-max: 43ml/kg/min. Very pleased with thi…	View workout
12/21/21	7500m	32:37.1	2:10.4	RowErg	Row no. 2: Stayed ahead of no. 1, though SPM & average HR were higher but with HR zones. Finished 0:42.7s ahead of pace-boat. Approxi…	View workout
12/21/21	7500m	33:19.8	2:13.3	RowErg	Row no. 1: +/- 100% of FTP, THR Zone 3. This is now base for Row no. 2.	View workout
12/19/21	10000m	44:06.7	2:12.3	RowErg	Slow Cadence Row: Targets; finish in =< 45:00 and keep HR =< 140BPM. Achieved a Threshold Pace at 80% FTP.	View workout
12/16/21	1000m	4:32.7	2:16.3	RowErg	Cool Down	View workout
12/16/21	10000m	43:47.0	2:11.3	RowErg	Buildup Row: consistent cadence, Tempo to Threshold pace, with strong finish.	View workout
12/13/21	1000m	4:24.8	2:12.4	RowErg	Cool Down	View workout
12/13/21	10000m	42:56.4	2:08.8	RowErg	Steady row, with power building up to VO2-max Wattage. Last 4k row in VO2-max zone. Average wattage over full 10k = to Threshold zone wat…	View workout
12/09/21	10000m	43:29.3	2:10.4	RowErg	Medium Cadence Row: Settled into a consistent pace, with a good range of motion, wrist flat, while rolling up the power and rolling it do…	View workout

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