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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Paolo Bramucci

Log

Date Distance Time Pace Comments Action
02/19/19 2,376m 11:45.9 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 2,000m 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 2,000m 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 1,016m 5:00.0 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 1,000m 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 1,000m 4:19.3 2:09.6

Relaxation Row: Open row, moderate pace.

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02/16/19 2,173m 10:48.4 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 2,000m 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 1,733m 10:00.0 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 1,043m 5:00.0 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 1,083m 5:00.0 2:18.5

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

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02/14/19 2,000m 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 897m 5:00.0 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 5,000m 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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02/12/19 2,000m 8:39.8 2:09.9

Moderate Cool Down Row. Damper: 4, Drag 122, Targets: 28 SPM, 2:10/500m. Average Wattage: 155. Actual: 160.

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02/12/19 1,375m 5:29.3 1:59.7

Sprint Interval Workout + 500m cool down. Damper: 4, Drag: 125. Average Wattage: 204. Peak Wattage: 315.

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02/12/19 835m 5:00.0 2:59.6

Warmup WO: Damper: 4, Drag: 125, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 60.

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02/11/19 500m 2:22.6 2:22.6

Moderate Cool Down Row. Damper: 4, Drag 126, Targets: 24 SPM, 2:30/500m. Watts: 121.

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