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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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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
04/06/20 1,000m 4:51.7 2:25.8

1000m Cool Down Recovery Row

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04/06/20 500m 2:12.0 2:12.0

500m Step Down Row

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04/05/20 5,000m 21:29.6 2:08.9

5000m Buildup Row: Endurance to Anaerobic wattage, finishing with 500m sprint finish.

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04/04/20 5,000m 23:10.0 2:19.0

5K Recovery Row: Went for a long walk, 15k on Mount Royal, rowed at Tempo Pace FTP Z3, 130W, kept HR in Z2.

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04/03/20 500m 2:17.4 2:17.4

500m Cool Down

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04/03/20 10,000m 43:44.1 2:11.2

10K Row: Cold start, buildup Endurance-Tempo-Threshold Pace, last 500m at VO2 Max.

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04/03/20 1,000m 4:39.7 2:19.8

1000m Cool Down Row

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04/02/20 500m 2:00.3 2:00.3 View workout
04/02/20 6,000m 25:53.0 2:09.4

6K Evening Row: Easy start, hard finish. Endurance to VO2 Max Pace.

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04/01/20 5,000m 22:40.4 2:16.0

5K Recovery Row: Ran a late afternoon run. Rowed at Endurance-Tempo Pace, THR & FTP Z3.

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03/31/20 1,000m 4:44.7 2:22.3

1000m Step Down Cool Down Row

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03/31/20 5,000m 23:09.9 2:18.9

5K Evening Row: Rowed at Endurance Pace

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03/30/20 7,500m 34:40.8 2:18.7

7.5K Recovery Row: Easy row at Endurance Pace, recovery from afternoon run and yesterday’s 15K Row.

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03/29/20 1,000m 4:54.9 2:27.4

1K Cool Down Row

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03/29/20 15,000m 1:04:00.5 2:08.0

15K: Endurance Row, rainy day decided to do a long distance piece. First 15K row, was able to complete row at 2:08.0/500m average Watts 1…

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03/28/20 6,000m 27:18.8 2:16.5

6k Bracket Cardio Workout: Rowed at Endurance Pace, THR =<117BPM, FTP =< 90%/147 Watts.

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03/27/20 2,000m 9:50.0 2:27.5

2K Evening Recovery Row

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03/27/20 2,000m 9:49.8 2:27.4

2K Recovery Row: Post run recovery row.

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03/27/20 500m 2:40.3 2:40.3

500m Cool Down Row

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03/27/20 2,000m 9:07.4 2:16.8

2k Morning Wakeup Row

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