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Oct 31 Winter Training Boredom: How to Stay Motivated Through the Cold Months
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity
Oct 16 Starting Your Workout: Warming-Up 
Oct 15 Six Tips for Staying Consistent, Building Resiliency, and Gaining Motivation

Stefano Namari

Log

Date Distance Time Pace Comments Action
01/31/22 8,000m 37:05.8 2:19.1

Rientro dopo 2 mesi.
8x1.000 mt.
1’ rec.

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12/15/21 4,000m 17:57.3 2:14.6

4x1.000 mt.
Ritmo variato

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11/30/21 10,000m 45:44.8 2:17.2

2.000 risc.
4x1.500 mt.
1’ rec
4x500 mt.
40” rec
Totale 10.000 mt.

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11/26/21 7,500m 33:57.5 2:15.8

5x1.500 mt.
Rec. 1’
Ritmo variato
130/170 watt
21/24 spm

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11/24/21 3,000m 13:40.7 2:16.7

3x1.000 mt.
1’ rec.
Trasformazione e defaticamento

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11/24/21 2,000m 11:26.1 2:51.5 View workout
11/23/21 6,013m 37:19.1 3:06.1 View workout
11/23/21 2,000m 9:48.3 2:27.0 View workout
11/21/21 6,000m 27:29.7 2:17.4

4x1.500 mt.
Rec. 1’
Fondo variato 22/24 spm. - 150/160 watt

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11/20/21 2,500m 10:44.6 2:08.9

Terza serie
1.000 mt. - 20 spm/140 watt
Rec. 1’
750 mt. - 22 spm/160 watt
Rec. 1’
500 mt. - 24 spm/180 wa…

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11/20/21 2,500m 10:47.8 2:09.5

Seconda serie
1.000 mt. - 20 spm/140 watt
Rec. 1’
750 mt. - 22 spm/160 watt
Rec. 1’
500 mt. - 24 spm/180…

 View workout
11/20/21 2,500m 11:34.0 2:18.8

Prima serie
1.000 mt. - 20 spm/140 watt
Rec. 1’
750 mt. - 22 spm/160 watt
Rec. 1’
500 mt. - 24 spm/180 wa…

 View workout
11/18/21 5,000m 21:20.1 2:08.0

10x500 mt.
40” rec.
Alternati
160-210 watt
22-30 spm.

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11/18/21 3,000m 13:35.8 2:15.9

3x1.000 mt.
1’ rec.
120 watt/18 spm
160 watt/20 spm
180 watt/24 spm

 View workout
11/18/21 8,260m 46:11.0 2:47.7

4x M70

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11/16/21 4,000m 20:38.4 2:34.8 View workout
11/15/21 4,000m 18:06.4 2:15.8

8 x 500 mt. 40” rec.
Variati 140/180 watt.
22/26 spm

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11/15/21 6,000m 28:36.3 2:23.0

2 x 3.000 mt. 2’ rec.
120/140 watt
20/22 spm

 View workout
11/13/21 11,125m 1:03:56.0 2:52.4

2X con Franco.
Piramidale 30/60/90/120/90/60/30
24/26 spm.
3x30 colpi 26 spm.

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11/11/21 5,000m 21:39.6 2:09.9

10x500 mt.
40” rec.
Ritmo alternato
14/210 watt.

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