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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
03/03/23 7,567m 35:00.0 2:18.7

Programma C1 solo ventola.
Programma C1 solo ventola

* 10’ risc. @ 100-120 watt
* 10 x 1’@ 160 watt + rec. 1&…

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03/01/23 5,524m 25:00.0 2:15.7

Programma dim. solo ventola
* 10’ risc. @ 100-120 watt
* 10 x 1’@ 200 watt - rec. 1’
* 5’ @ 120-130…

 View workout
02/28/23 3,000m 14:28.8 2:24.8 View workout
02/15/23 7,000m 31:49.7 2:16.4 View workout
02/08/23 3,500m 16:01.2 2:17.3

500 mt. - rec. 30” - 140 watt
1.000 mt. - rec. 40” - 140 watt.
500 mt. - rec. 30” 150 watt
1.000 mt. - rec…

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02/08/23 3,387m 16:00.0 2:21.7

Piramide 1’-2’-3’-4’-3’-2’-1’
Senza recupero.

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02/07/23 1,000m 5:32.5 2:46.2 View workout
01/31/23 4,000m 18:33.8 2:19.2 View workout
01/24/23 3,500m 16:48.9 2:24.1

500 mt.
30” rec.
1.000 mt.
40 “ rec.
500 mt.
30” rec.
1.000 mt.
40” rec.
…

 View workout
01/18/23 3,000m 13:08.6 2:11.4

1.500-750-500-250 mt.
130/160/200/240 watt
1’ rec.

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01/18/23 3,000m 14:12.2 2:22.0

1.500-750-500-250 mt.
120/140/160/210 watt
1’ rec.

View workout
01/17/23 5,000m 23:27.4 2:20.7

10x500 mt. - 40”rec
Ritmo variato

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01/11/23 7,439m 40:43.0 2:44.2

2X con Fede.
Fondo

 View workout
01/10/23 6,000m 28:20.1 2:21.6

6x1.000 mt. - Rec. 40”
Ritmo variato

View workout
01/09/23 8,000m 36:48.4 2:18.0

16x500 mt. - rec. 40”
Ripresa attività.

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12/06/22 5,000m 23:06.2 2:18.6

10x500 mt.
Rec. 40”
Ritmo variato 140-170 watt

 View workout
12/04/22 10,000m 47:18.3 2:21.9

10x1.000 mt.
Rec. 45”
140 watt medi con variazioni di ritmo.

View workout
11/30/22 5,000m 23:12.4 2:19.2

10x500 mt.
Rec. 40”
140-150 watt

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11/30/22 2,012m 10:24.1 2:35.0 View workout
11/28/22 8,000m 37:13.4 2:19.5

16x500 mt.
Rec. 35”
140-150 watt

View workout