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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Paolo Bramucci

Log

Date Distance Time Pace Comments Action
01/30/19 1,112m 5:00.0 2:14.8

Gentle Cool Down Row. Targets: 24 SPM, Average Wattage: 142.

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01/28/19 2,000m 8:41.0 2:10.2

Slow Evening Relaxation Row: Damper: 4, Target: 24-26 SPM, Average Wattage: 145. Average Watts: 158.

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01/25/19 1,094m 5:00.0 2:17.1

Cool Down Row. Damper: 4, Targets: 24 SPM, Average Wattage: 135.

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01/25/19 2,000m 8:21.7 2:05.4

Focus Piece: Targets: 28 SPM, Wattage: 170. Average Watts: 177. Strong finish.

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01/25/19 897m 5:00.0 2:47.2

Warmup WO: Damper: 8, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 39. Force: Av 20 kg, Peak 30 kg.

…		 View workout
01/22/19 2,000m 9:02.9 2:15.7

Slow Evening Relaxation Row: Damper: 4, Targets: 24 SPM, Average Wattage: 140 Slow start and buildup to finish. Average Watts: 140.

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01/21/19 1,017m 5:00.0 2:27.4

Gentle Cool Down Row. Damper: 4, Targets: 24 SPM, Average Wattage: 100.

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01/21/19 500m 1:54.2 1:54.2

500m Sprint Piece: Damper: 4. Average Watts: 235, Peak Watts/100m: 256.

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01/21/19 829m 5:00.0 3:00.9

Warmup WO: Damper: 8, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 39. Force: Av 20 kg, Peak 30 kg.

…		 View workout
01/20/19 2,000m 10:13.6 2:33.4

Slow Evening Relaxation Row: Target: 24 SPM, Average Wattage: 100. Average Watts: 97.

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01/18/19 972m 5:00.0 2:34.3

Gentle Cool Down Row.

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01/18/19 471m 5:00.0 5:18.4

Gentle Cool Down Row.

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01/18/19 5,000m 21:14.0 2:07.4

Open Row: Damper: 4, Drag: 122. Targets: SPM >28 Average Watts: >163. 2018-19 PB, Prior 2017-04-08, 21:00.00.

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01/18/19 723m 5:00.0 3:27.4

Warmup WO: Damper: 6, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 39. Force: Av 20 kg, Peak 30 kg.

…		 View workout
01/17/19 771m 5:00.0 3:14.5

Gentle Cool Down Row.

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01/17/19 2,000m 8:27.7 2:06.9

AM Body Warm Up Technical Row: Easy start building up to hard finish. Damper: 4, Drag:125. Targets: 28 SPM, 2:10/500 m, Watts: 145. Avera…

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01/17/19 871m 5:00.0 2:52.2

Warmup WO: Damper: 6, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 69. Force: Av 20 kg, Peak 30 kg.

…		 View workout
01/16/19 4,680m 21:00.0 2:14.6

Dark Horse Rowing Drag Factor Calibration Interval Row.

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01/15/19 2,000m 8:39.9 2:09.9

Technical Row: Damper: 6, Drag: 151, Targets: 24 SPM, 02:10, Watts: 145. Average Watts: 159 Force: Average 40 kg Peak 65 kg. Focused on s…

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01/15/19 867m 5:00.0 2:53.0

Warmup WO: Damper: 6, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 102. Force: Av 30 kg, Peak 51 kg.

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