Concept2 Logbook | Log for Luca Buonocore

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Luca Buonocore

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/03/26	v3:00/2:00r...10	8,249m	1:49.1	RowErg	Terrible Threes - Erg Endurance Series 2026 app.erg.zone/w/rb33r5QSQdSiOXYbQI…	View workout
04/01/26	3x4000m/2:00r	50:20.6	2:05.8	RowErg	5. 3 x 4000m rest 2:00 Some steady state intervals that you can do at heart rate 65-70% of max or push at a medium effort and rate 22…	View workout
03/31/26	2x5000m/2:00r	42:26.1	2:07.3	RowErg	1. 2 x 5000m rest 2:00 You can do this session as an easy "steady state" session, with a heart rate between 65-70% of max o…	View workout
03/27/26	2x4478m/4:00r	33:12.5	1:51.2	RowErg	Two Pieces of Toblerone - Erg Endurance Series 2026 app.erg.zone/w/F1-uZ-zHTP…	View workout
03/26/26	v3000m/3:00r...3	6,000m	2:07.7	RowErg	11. 3000m, 2000m, 1000m, rest 3:00 Some decreasing length intervals that you can do at open rate or rate 24, 26, 28. View workout
03/25/26	6x750m/2:30r	15:47.1	1:45.2	RowErg	8. 6 x 750 rest 2:30 Very hard intervals of 750m to boost your vo2 max. Work to rest ratio will be similar. The pace will be a few sp…	View workout
03/25/26	10:06	2,103m	2:24.0	RowErg	Endurance M2D4 app.erg.zone	View workout
03/20/26	3x3000m/3:00r	34:32.9	1:55.1	RowErg	10. 3 x 3000m rest 3:00 Try to negative split all 3 intervals at rate 25 or higher. app.erg.zone	View workout
03/18/26	v1000m/3:00r...4	7,000m	1:50.3	RowErg	The Fibonacci - Erg Endurance Series 2026 app.erg.zone/w/GESp-52mQU-AZsTNpC0w…	View workout
03/17/26	10x500m/1:00r	18:42.6	1:52.2	RowErg	3. 10 x 500m rest 1:00 A long interval session that you can do either as sub max training at 5000m pace or trying to get your best po…	View workout
03/13/26	7x750m/2:30r	16:10.0	1:47.7	RowErg	8. 6 x 750 rest 2:30 Very hard intervals of 750m to boost your vo2 max. Work to rest ratio will be similar. The pace will be a few sp…	View workout
03/12/26	v1:00/1:00r...20	5,902m	1:41.6	RowErg	9. 2 x (10 x 1:00 rest 1:00) rest 5:00 This is a very hard and pretty long vo2 max session. Make sure to be properly fueled for this…	View workout
03/11/26	3x2000m/5:00r	22:06.5	1:50.5	RowErg	7. 3 x 2000m rest 5:00 Some very hard intervals, the rests are long but so are the intervals. This can be done at or faster than 5000…	View workout
03/11/26	10:06	2,080m	2:25.7	RowErg		View workout
03/06/26	4x2500m/3:30r	37:45.9	1:53.2	RowErg	6. 4 x 2500m rest 3:30 Long intervals at rate 26 or more. Push hard. app.erg.zone	View workout
03/05/26	3x4000m/2:00r	48:36.4	2:01.5	RowErg	5. 3 x 4000m rest 2:00 Some steady state intervals that you can do at heart rate 65-70% of max or push at a medium effort and rate 22…	View workout
03/04/26	8x1000m/1:00r	30:18.1	1:53.6	RowErg	4. 8 x 1000m rest 1:00 You can do these intervals working on stroke length at lower rates between 18-22 or go for a faster pace at op…	View workout
02/27/26	10x500m/1:00r	18:22.4	1:50.2	RowErg	3. 10 x 500m rest 1:00 A long interval session that you can do either as sub max training at 5000m pace or trying to get your best po…	View workout
02/26/26	8x4:00/2:00r	8,379m	1:54.5	RowErg	10 x 4:00 rest 2:00 rate 24 This is a session to build your endurance. 40 minutes of total work and frequent rests will allow you to…	View workout
02/24/26	2x5000m/2:00r	40:21.8	2:01.0	RowErg	2 x 5000m rest 2:00 - Erg Endurance Series preparation app.erg.zone/w/wIdiAI9…	View workout
02/22/26	5000m	18:29.9	1:50.9	RowErg		View workout
02/22/26	18:29	5,000m	1:50.9	RowErg		View workout
02/21/26	1:00	351m	1:25.4	RowErg		View workout
02/21/26	1000m	3:18.0	1:39.0	RowErg		View workout
02/17/26	30:00	6,999m	2:08.5	RowErg	Endurance M2D4 app.erg.zone	View workout

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