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Paolo Bramucci

Log

Date Workout Score Ave Comments Action
07/09/21 10000m 43:28.2 2:10.4

Evening Row: Goal to row 10000m in < 44:00. After a slow first 2000m, thing began to fall into place.

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07/05/21 10000m 46:17.5 2:18.8

Easy Row: Targets, HR =< 115 BPM, Average Wattage => 130 W, Strokes 26 SPM.

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07/02/21 5000m 22:24.6 2:14.4

Easy Row: Targets, HR =< 115 BPM, Average Wattage => 130 W, Strokes 27-28 SPM.

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06/30/21 10000m 45:49.0 2:17.4

Easy Recovery Row: Legs are little sore from running. Targets, HR =< 115 BPM, Average Wattage => 130 W, Strokes 27 SPM.

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06/26/21 10000m 48:10.5 2:24.5

Easy Recovery Row: Targets, HR =< 105 BPM, Average Wattage => 116 W, Strokes 27 SPM.

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06/25/21 5000m 23:41.9 2:22.1

Recovery Day: According to my HRV my body might be a little fatigued. So just an easy row. Targets: Wattage => 120W, THR 105-107 BPM,…

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06/24/21 10000m 46:25.4 2:19.2

Easy Row: Targets, HR =< 110 BPM, Average Wattage => 130 W, Strokes 27 SPM.

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06/22/21 2000m 10:27.1 2:36.7

Recovery Row: Post Run and Kettlebells & Bands Functional Strength Workout.

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06/22/21 10000m 47:33.3 2:22.6

Recovery Row: Recovery from yesterday’s 17km run. Target HR =< 110 BPM.

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06/18/21 10000m 45:35.5 2:16.7

Easy Row: Target: average HR =< 115 BPM. Average wattage => 136 W.

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06/17/21 10000m 43:20.8 2:10.0

This row started with my legs feeling slightly fatigued. Slowly everything fell into place and my power just came up and I just kept goin…

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06/16/21 10000m 46:15.3 2:18.7

Easy Recovery Row: How wattage at low average HR. Target: Average HR 110 BPM.

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06/13/21 10000m 44:17.5 2:12.8

This was supposed to be a recovery row after yesterday’s run. At 4000m, I feeling good so I just rowed as fast I could up to redlin…

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06/11/21 10000m 44:36.7 2:13.8

Easy Row: Targets; THR: = < 125 BPM. Drive Length: => 1.12 to 1.15 m. Tempo Pace.

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06/09/21 10000m 45:46.0 2:17.3

Easy Row: Target: Average Wattage: = > 134 W, THR: = < 115 BPM. Endurance Pace.

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06/07/21 10000m 45:53.9 2:17.6

Recovery Row: Previous day’s run. Target: Average Wattage: = > 130 W, THR: = < 115 BPM. Endurance Pace.

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06/05/21 5000m 23:10.4 2:19.0

Easy Progressive Wattage Row: THR = < 125 BPM, finished with a hard final 150m. Legs still a little sore from Friday’s run.

…		 View workout
06/03/21 10000m 44:58.5 2:14.9

Easy Row: Target: Average Wattage: = > 139 W, THR: = < 125 BPM. Endurance Pace.

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06/02/21 5000m 25:43.9 2:34.3

Post Run Recovery Row

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06/01/21 10000m 46:03.9 2:18.1

Easy Row: Target: Average Wattage: = > 130 W, THR: = < 115 BPM. Endurance Pace. This row had a good flow to it, so I decided to kee…

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05/30/21 10000m 48:34.5 2:25.7

Recovery Row: Target, THR =< 100 BPM Pace =< 2:30/500 m.

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05/29/21 10000m 45:12.5 2:15.6

Easy Row: Recovery from yesterday’s run. Rectus Femoris on both legs were feeling the strain from transitioning back to running. Ta…

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05/26/21 10000m 45:38.4 2:16.9

Easy Row: Worked in my garden today. Target: Average Wattage: = > 130 W, THR: = > 110 = < 115 BPM. Endurance Pace.

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05/24/21 10000m 45:40.9 2:17.0

Easy Row: Target: Average Wattage: = > 130 W, THR: = > 110 = < 115 BPM. Endurance Pace.

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05/22/21 10000m 46:24.9 2:19.2

Easy Row: Post run. Target: Average Wattage: 130 W, THR: = > 110 = < 115 BPM. Endurance Pace.

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