Concept2 Logbook | Log for Paolo Bramucci

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Paolo Bramucci

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/12/19	5000m	22:56.4	2:17.6	Slides	5K Recovery Row: Targets; 27 SPM, 131W+. Rowed at Tempo Pace, THR Z3, FTP Z3. Recovery from afternoon weight/strength training, stayed wi…	View workout
12/11/19	4000m	17:27.5	2:10.9	Slides	4K Evening Recovery Row: Afternoon run. Rowed THR Z4, FTP Z4 at Threshold Pace.	View workout
12/10/19	v2000m/r...7	8,000m	2:18.8	Slides	8K Variable Interval Row: 2K warmup + 3 * (1K @ FTP Z5, VO2 Max/1K @ FTP Z2, Endurance Pace).	View workout
12/09/19	5000m	21:30.0	2:09.0	Slides	5K After Dinner Row: Targets; 32 SPM, 150W+. Rowed at Threshold Pace, THR Z4, FTP Z4. Recovery from afternoon weight/strength training, s…	View workout
12/08/19	4000m	17:19.8	2:09.9	Slides	4K Evening Row: Recovery from afternoon 9.5K run. Started slow, finished strong. Targets: 32 SPM, Peak Force <45kg, Drive Length >1…	View workout
12/08/19	4000m	17:24.3	2:10.5	Slides	4K Evening Row: No targets, slow start, strong finish.	View workout
12/06/19	4000m	18:37.7	2:19.7	Slides	4K Recovery Row: Afternoon weight/strength training workout. Rowed at Tempo pace, THR Z3, FTP Z3.	View workout
12/05/19	6000m	26:19.8	2:11.6	Slides	6K Recovery Row: Light training day. Started off slowly and gradually buildup, ending with strong finish at Threshold pace.	View workout
12/03/19	10000m	43:43.7	2:11.1	Slides	10K Row: Season baseline row. Rowed at Threshold Pace, FTP Z4, THR Z3.	View workout
12/03/19	5000m	23:25.8	2:20.5	Slides	5K Recovery Row: Weight training day. Rowed at an Endurance pace. THR Z3 and FTP Z3.	View workout
12/01/19	3000m	13:09.7	2:11.6	Slides	3K After Dinner Row: Relaxation row, no specific targets, beyond getting into a groove and warming up. Finished strong.	View workout
11/29/19	5000m	21:49.1	2:10.9	Slides	5K After Dinner Row: Done to relax after a day grocery shopping and meal prep for tomorrow Thanksgiving Dinner. Among the many things tha…	View workout
11/28/19	4000m	18:22.7	2:17.8	Slides	4K Recovery Row: Strength training day, with a light warmup run. This evening rowed at Tempo pace, HR Z3, FTP Z3.	View workout
11/28/19	2000m	10:48.0	2:42.0	Slides	2 K Recovery Row (After dinner): Targets: FTP Z1 50%, THR Z1, 22 SPM	View workout
11/27/19	2000m	10:38.0	2:39.5	Slides	2 K Recovery Row: Targets: FTP Z1 55%, THR Z1, 24 SPM	View workout
11/26/19	v1000m/r...7	7,000m	2:18.2	Slides	Progression 1000m Interval Row with 1000m Cool down: 100-120-140-160-180-160-80 watts.	View workout
11/25/19	18:04.0	4,000m	2:15.5	Slides	Issue with PM5 Firmware V163, needed to be up dated to V167. Data was recorded and lost during backup prior to firmware update.	View workout
11/24/19	v3000m/2:00r...4	6,500m	2:17.6	Slides	SPM Interval Row: 3000m @ 22SPM, R 2:00, 2000m @ 26SPM, R 2:00, 1000m @ 30SPM, R 2:00, 500m @34SPM, Cool down 2:00.	View workout
11/23/19	5000m	26:22.0	2:38.2	Slides	5K Recovery Row: Ran a 30 minute track run in the afternoon. This evening rowed for recovery and relaxation. Targets: HR Z1-2, FTP Z1, an…	View workout
11/21/19	2000m	10:54.6	2:43.6	RowErg	2K Cool Down: Targets; 80W, 20 SPM.	View workout
11/21/19	100m	0:21.5	1:47.5	RowErg	100m Sprint: Baseline Sprint, not on slides.	View workout
11/21/19	2000m	9:47.7	2:26.9	RowErg	2K Warmup: Targets; 110W, 24 SPM.	View workout
11/20/19	100m	0:20.3	1:41.5	Slides	100m Sprint: 2020 Baseline Ranking piece.	View workout
11/20/19	v2000m/r...7	4,500m	2:30.9	Slides	Interval Workout: 2000m Warmup @100W, (100m+1:00 rest)*4, 100m, 2000m Cool down.	View workout
11/19/19	4000m	17:48.2	2:13.5	Slides	Evening 4K Row: Targets: THR Z3 to 4, load 80-85% of Threshold, 164 BPM. Rowed at Tempo Pace, FTP Z3. Recovery from afternoon treadmill c…	View workout

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