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Paolo Bramucci

Log

Date Workout Score Ave Comments Action
02/23/19 2500m 11:07.2 2:13.4

Morning Wakeup Row: Damper: 5, Drag: 139. Targets: 28 SPM, THR: 123 BPM, Average Wattage: 145.

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02/22/19 2000m 9:20.6 2:20.1

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

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02/22/19 500m 3:19.1 3:19.1

Cool Down: Damper: 4, Drag 125, 60% THR: 99 BPM.

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02/22/19 v1000m/1:30r...6 2,000m 2:03.5

Sprint Interval Progression: Damper: 4, Drag: 125. Warmup: 1. 1000m 28 SPM. Sprints: 2. 125m. 3. 125m. 4. 125m. 5. 125m. 6. 125m 7. Fast…

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02/21/19 1000m 4:59.7 2:29.8

Relaxation Row: Damper: 4, Drag: 126. 24 SPM. After dinner open row.

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02/21/19 5000m 21:18.8 2:07.8

Wakeup Row: Damper: 4, Drag: 122. Gradual buildup. Targets: 32 SPM, Average Watts: 165. 80% of Maximum HR.

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02/20/19 v1:00/r...4 2,478m 2:19.3

Relaxation Row: Damper: 4 Drag: 125. Warmup: 1. Arms, 2. Arms & Torso, 3. Row @ 24 SPM, rest 3. 2000m moderate and cool down.

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02/19/19 500m 2:39.4 2:39.4

2. Relaxation Row: Damper: 4, Drag: 126. 24 SPM. After dinner open row.

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02/19/19 1000m 4:35.4 2:17.7

1. Relaxation Row: Damper: 4, Drag: 126. 28 SPM. After dinner open row.

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02/19/19 v1000m/2:00r...6 2,376m 2:28.5

Sprint Interval Progression: Damper: 4, Drag: 125. Warmup: 1. 1000m 24 SPM. Sprints: 2. 125m. 3. 250m. 4. 375m. 5. 125m. 6. Cool down: 50…

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02/18/19 2000m 8:36.6 2:09.1

Relaxation Row: Damper: 4, Drag: 126. 28 SPM. After dinner open row.

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02/18/19 2000m 8:14.4 2:03.6

Moderate Row: Damper 4, Drag 126. Open row, easy start building to hard finish. Average Watts 185.

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02/17/19 5:00 1,016m 2:27.6

Evening Relaxation Row: After dinner open row.

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02/17/19 500m 2:09.8 2:09.8

Cool Down: open row.

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02/17/19 100m 0:19.6 1:38.0

100m Sprint: First attempt.

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02/17/19 1000m 4:22.7 2:11.3

Warmup Row: Damper: 4, Drag: 125, Targets: 24-28 SPM Average Wattage: 145.

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02/16/19 1000m 4:19.3 2:09.6

Relaxation Row: Open row, moderate pace.

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02/16/19 v1:00/r...10 2,173m 2:29.1

Sprint Interval Progression: Warmup: 1. Arms. 2. Arms+Legs. 3. (Full body) 20 SPM. 4. 24 SPM. 5. 28 SPM. Sprints: 6. 125m. 7. 250m. 8. 37…

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02/15/19 2000m 9:25.5 2:21.3

Evening Relaxation Row: Damper: 4, Drag: 125 Targets: 24 SPM, Average Wattage: 125, Heart Zone: 125 BPM.

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02/15/19 v1:00/r...10 1,733m 2:53.1

Progression Row: @ 1:00 minute intervals; Arm, Arms & Back; Full Body @ 16, 20, 24, 28, 32, 24, 20, and, 16 SPM.

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02/14/19 5:00 1,043m 2:23.8

Light Relaxation Row: Setup and tested Polar H10 heart monitor. Damper: 4, Drag: 127, 24 SPM, Average Watts 118.

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02/14/19 5:00 1,083m 2:18.5

Cool Down: Damper: 4, Drag: 125, 24 SPM, easy pace.

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02/14/19 2000m 8:01.8 2:00.4

Hard Row: Damper: 4, Drag 125 VO2 Max: 49.38 ml/kg/ minute. 2019, age 61 yo PB. Free row, hard start and finish, 34 SPM. Average Watts: 2…

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02/14/19 5:00 897m 2:47.2

Warmup WO: Damper: 4, Drag: 125, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 52. Force: Av 20 kg, Peak…

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02/13/19 5000m 21:25.8 2:08.5

Open Row: Damper: 4, Drag: 121. Targets: SPM >28 Average Watts: >145. Easy start-strong finish, Average Watts: 165. 2018-19 PB, Pri…

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