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Skeleton Crew October 25–31

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Paolo Bramucci

Log

Date Workout Score Ave Comments Action
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.

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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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05/21/21 10000m 46:20.2 2:19.0

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

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05/20/21 2000m 10:57.8 2:44.4

Recovery Row

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05/20/21 v3000m/r...9 20,000m 2:14.9

20000m Interval Training: 3000m Warmup + 3(2000m fast + 2000m slow) + 2000m fast + 3000m Cool Down.

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05/18/21 2000m 9:22.1 2:20.5

Cool Down

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05/18/21 10000m 45:48.5 2:17.4

Easy Row: Endurance Pace, THR = < 115 BPM.

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05/18/21 5000m 23:01.4 2:18.1

Easy Progressive Wattage Row: THR = < 125 BPM.

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05/16/21 10000m 46:18.1 2:18.9

Recovery Row: Targets; Average Wattage = > 130 and/or THR = < 115 BPM.

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05/16/21 1903m 9:01.7 2:22.3

Cool Down: Warmup + Half marathon + Cool Down = 26000 m. PB: Highest total meters rowed in a session.

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