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Paolo Bramucci

Log

Date Workout Score Ave Comments Action
03/05/19 2500m 12:45.5 2:33.1

Cool Down Row: Target: 55% of FTP, 90W, THR Zone: 2.

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03/05/19 v500m/r...7 5,500m 2:13.6

Interval Workout: Targets: 1. Warmup at Z2, 110 BPM. 2. 250m sprint/225W. 3. 1000m Z4, 140BPM. 4. 2000, Z3, 123BPM. 5. 1000m, Z4, 140BPM.…

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03/04/19 2500m 12:55.4 2:35.0

Cool Down Row: Target: 55% of FTP, 90W, THR Zone: 2.

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03/04/19 2500m 12:03.4 2:24.6

Wake Up Row: Targets: HR Zone 2, 115 BPM max. FTP Zone 2 (Endurance): 91-122 Watts. Average Wattage: 116W.

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03/03/19 1000m 4:37.7 2:18.8

Relaxation Row: Target: FTP Zone 3, 122-147W. Average FTP, 130W, THR Zone: 2, Max HR 115 BPM.

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03/03/19 500m 2:36.9 2:36.9

Cool Down Row: Target: 55% of FTP, 90W, THR Zone: 3.

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03/03/19 1:00:00 13,989m 2:08.6

60 Minutes Row: Confirmation of FTP, at 164 Watts. Target: THR in Zones 3-4. Finished in Zone 5, with final sprint at 121% of FTP.

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03/03/19 2500m 13:05.0 2:37.0

Active Recovery Row: Targets: Average Wattage: 90W, HR: 100-123BPM/Zones 2-3.

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03/02/19 5:00 993m 2:31.0

Cool Down: Target: Average Wattage 100W.

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03/02/19 v10:00/r...6 7,196m 2:25.9 View workout
03/02/19 10:00 1,670m 2:59.6

Relaxation Row: Target: Average Wattage: 60 W.

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02/28/19 2500m 11:34.1 2:18.8

Morning Pre-breakfast Wakeup Row: Target: 24 SPM at >125 Watts. THR: 114-123 BPM.

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02/27/19 500m 2:21.5 2:21.5

Cool Down: Damper: 4, Drag: 127. Targets: 24 SPM

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02/27/19 1000m 3:55.9 1:57.9

1000m All out! Target: 225 Watts.

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02/27/19 500m 2:16.6 2:16.6

Warmup: Damper: 4, Drag: 127. Targets: 26 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/26/19 v2:00/r...7 3,339m 2:05.7

FTP Interval Trial: at 125, 150, 175, 200, 225, 250 and 275. Average Wattage: 176.

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02/26/19 1000m 4:39.3 2:19.6

Relaxation Row: Damper: 4, Drag: 127. Targets: 24 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/25/19 500m 3:10.1 3:10.1

Cool Down: Damper: 4, Drag: 125. Targets: 24 SPM

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02/25/19 1:00 293m 1:42.3

1 Minute Sprint: All out, barely made my last stroke. Cadence may have been a little too high.

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02/25/19 1000m 4:31.2 2:15.6

Warmup: Damper: 4, Drag: 122. Targets: 26 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/24/19 2000m 8:58.0 2:14.5

Relaxation Row: Damper: 4, Drag: 125. Targets: 24 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/24/19 900m 4:09.6 2:18.6

Cool Down: Damper: 4, Drag: 125. Targets: 24 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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02/24/19 500m 1:51.0 1:51.0

500m Sprint: All out! Went to hard at start, ran out of gas with 3 strokes to go. Painful!

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02/24/19 100m 0:19.5 1:37.5

100m Sprint: All out!

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02/24/19 1000m 4:28.4 2:14.2

Warmup: Damper: 4, Drag: 122. Targets: 26 SPM, 70% of THR 114 BPM, Average Wattage: 125.

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