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Log

Date Workout Score Ave Comments Action
11/16/22 8x1000m/2:00r 31:53.5 1:59.5

10KmRowingPlan-Session11
* PIECE: Km 1 * 8 / rest 2 minutes
* RATE: 28
* GOAL PACE: 1:59,9/500mt. (10 Km Goal Pace) or faster…

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11/14/22 v5000m/r...4 12,000m 2:11.7

10KmRowingPlan-Session10
* PIECE: km 6 * 2 / rest 3 minutes. Built-in Intervals.
* RATE: R20 first Km 5; R28 last Km.
* GOAL…

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11/13/22 3x3000m/2:00r 37:13.2 2:04.0

10KmRowingPlan-Session9
* PIECES: Km 3 * 3 / rest 2 minutes
* RATE: R25
* GOAL PACE: 2:04,5/500mt. (10 Km Goal Pace + 4,6) or…

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11/11/22 12000m 51:56.4 2:09.8

10KmRowingPlan-Session8
* PIECES: one piece Km 12
* RATE: 22
* GOAL PACE: 2:09,9/500mt. (10 Km Goal Pace + 10)
* QUALITY:…

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11/09/22 5x2000m/2:00r 42:47.2 2:08.3

10KmRowingPlan-Session7
* PIECE: Km 2 * 5 / rest 2 minutes
* RATE: 20-28-20-20-28
* GOAL PACE: R28 @1:59,9/500mt. (10 Km Goal…

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11/07/22 12x750m/1:30r 35:56.6 1:59.8

10KmRowingPlan-Session6
* PIECE: 750 mt. * 12 / rest 1 minute, 30 seconds
* RATE: 30
* GOAL PACE: 1:59,9/500mt. (10 Km Goal P…

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11/06/22 9000m 39:58.6 2:13.2

10KmRowingPlan-Session5
* PIECES: one piece Km 9, splitted by Km 1. Fartlek alternating R18 and R24
* RATE: 18-24-18-24-18-24-18-…

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11/04/22 10x1000m/1:00r 42:11.3 2:06.5

10KmRowingPlan-Session4
* PIECE: Km 1 * 8 / rest 1 minute
* RATE: 20-22-24-26-28-20-22-24-26-28
* GOAL PACE: R20 @2:14,1/500m…

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11/02/22 v3000m/r...6 12,000m 2:04.6

10KmRowingPlan-Session3
* PIECE: km 4 * 3 / rest 4 minutes. Built-in Intervals.
* RATE: R24 first Km 3; R28 last Km.
* GOAL P…

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10/31/22 8x750m/1:30r 23:58.3 1:59.8

10KmRowingPlan-Session2
* PIECE: 750 mt. * 8 / rest 1 minute, 30 seconds
* RATE: 30
* GOAL PACE: 2:01,9/500mt. (10 Km Goal Pa…

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10/30/22 8400m 36:33.2 2:10.5

10KmRowinPlan-Session1
* PIECES: one piece Km 8,4, splitted by Km 2,8. Progressive Fartlek.
* RATE: 18-22-26
* GOAL PACE: Rat…

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10/29/22 8x1000m/1:30r 33:00.8 2:03.8

Week 1 - Day 3 - 5k - 8 Week Program
erg.zone

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10/27/22 v250m/2:30r...9 5,250m 1:57.8

Week 1 - Day 2 - 5k - 8 Week Program
erg.zone

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10/25/22 18x300m/1:30r 20:54.9 1:56.1

Week 1 - Day 1 - 5k - 8 Week Program
erg.zone

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10/20/22 8x1:00/1:00r 2,199m 1:49.1

4MinutesMiniPlan-S3of15
* PIECES: 1 minute * 8 / rest 1 minute
* RATE: 32 or more
* GOAL PACE: 1:49,3/500mt. (4 Minutes Goal…

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10/18/22 6x4:00/1:00r 5,945m 2:01.1

4MinutesMiniPlan-S2of15
* PIECES: 4 minutes * 6 / rest 1 minute
* RATE: 28
* GOAL PACE: 2:01,3/500mt. (4 Minutes Goal Pace +…

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10/16/22 8x2:00/2:00r 4,215m 1:53.8

4MinutesMiniPlan-S1of15
* PIECES: 2 minutes * 8 / rest 2 minutes
* RATE: 30 or more
* GOAL PACE: 1:54,3/500mt. (4 Minutes Goa…

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10/14/22 12x400m/0:30r 18:57.8 1:58.5

Session9of35-10KmRowingPlan
* PIECES: 400 mt. * 12 / 30 seconds
* RATE: 30
* GOAL PACE: 1:58,6/500mt. (10 Km Goal Pace MINUS…

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10/12/22 8045m 34:46.8 2:09.6

Session8of35-10KmRowingPlan
* PIECES: Fartle: one piece Km 8,045, splitted by Km 1,609
* RATE: 18-27-18-27-18
* GOAL PACE: Ra…

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10/10/22 12000m 51:58.4 2:09.9

Session7of35-10KmRowingPlan
* PIECES: one piece Km 12
* RATE: 18-20-22-18-20-22
* GOAL PACE: Rate 18 @2:12,9/500mt. (10 Km Go…

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10/07/22 11x400m/0:30r 17:23.7 1:58.6

Session6of35-10KmRowingPlan
* PIECES: 400 mt. * 11 / 30 seconds
* RATE: 30
* GOAL PACE: 1:59,3/500mt. (10 Km Goal Pace MINUS…

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10/05/22 9000m 38:59.6 2:09.9

Session5of35-10KmRowingPlan
* PIECES: one piece Km 9
* RATE: 18-18-26-26-18-26-26-18-18
* GOAL PACE: Rate 18 @2:14,9/500mt. (…

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10/03/22 10000m 43:25.9 2:10.2

Session3of35-10KmRowingPlan
* PIECES: one piece Km 10
* RATE: 18-20-22-18-20
* GOAL PACE: Rate 18 @2:011,9/500mt. (10 Km Goal…

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09/30/22 10x400m/0:30r 15:54.7 1:59.3

Session3of35-10KmRowingPlan
* PIECES: 400 mt. * 10 / 30 seconds
* RATE: 30
* GOAL PACE: 1:59,4/500mt. (10 Km Goal Pace MINUS…

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09/28/22 7000m 30:00.2 2:08.5

Session2of35-10KmRowingPlan
* PIECES: one piece Km 7
* RATE: 18-18-26-26-18-26-26
* GOAL PACE: Rate 18 @2:014,9/500mt. (10 Km…

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