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Francisco Machado

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/04/23	20:00	8,002m	2:29.9	BikeErg	Recuperação pós comp Respiração nasal RPE 5 app.erg.zone	View workout
11/30/23	30:00	13,434m	2:13.9	BikeErg	Ativação pré comp app.erg.zone	View workout
11/29/23	5x0:20/4:00r	600m	1:23.3	RowErg	5x 20” Descanso 4’ entre sete app.erg.zone	View workout
11/29/23	5x0:20/2:00r	1,239m	1:20.7	BikeErg	5x 20” Descanso 4’ entre sets. app.erg.zone	View workout
11/27/23	10x20c/0:20r	10:43.6	1:53.8	BikeErg	WOD - 10 x 20 calories/:20 rest - Bike app.erg.zone/w/W-fj6FCdSIKtHsfnkFmPFg<…	View workout
11/26/23	v18c/0:18r...30	9,283m	1:47.3	MultiErg	Mikko’s Triangle app.erg.zone	View workout
11/26/23	2:44	619m	2:13.0	RowErg	12 app.erg.zone	View workout
11/24/23	10:00	4,086m	2:26.8	BikeErg	10 minutos cool down app.erg.zone	View workout
11/22/23	150c	8:19.6	2:02.3	BikeErg	Aerobic Capacity 150 Air Bike Cals - RPE 6 Every 3´and Start with alternate BTW A) 5 Power Cleans T&G @61 B) 10…	View workout
11/19/23	20x250m/2:00r	16:36.2	1:39.6	RowErg	Intervalos app.erg.zone	View workout
11/12/23	v500m/1:31r...10	5,000m	1:48.1	SkiErg	10x 500 app.erg.zone	View workout
11/08/23	10000m	22:28.9	2:14.8	BikeErg	Aerobic Capacity 10K Bike Erg Every 3´ and start with Alternate BTW A) 5 Power Snatch t&G @30 B) 6 Dumbbel…	View workout
11/06/23	v20:00/5:01r...2	8,905m	2:28.3	MultiErg	Recuperação ativa Respiração Nasal app.erg.zone	View workout
11/03/23	v400m/0:12r...8	4,534m	1:50.0	MultiErg	Row - Bike - Burpees app.erg.zone	View workout
11/01/23	v500m/0:09r...15	10,000m	1:55.5	MultiErg	Intervalos RPE 6 app.erg.zone	View workout
10/31/23	v500m/0:43r...6	3,000m	1:55.2	SkiErg	10x 500 app.erg.zone	View workout
10/30/23	v4000m/3:00r...4	10,000m	1:59.0	BikeErg	WOD - 2000/1500/1000/500m with three minutes rest - Bike app.erg.zone/w/pmyZt…	View workout
10/27/23	40:00	15,901m	2:30.9	BikeErg	Medium - 40 minutes with rate change - Bike app.erg.zone/w/iDEiJUI4QbiRDd4eya…	View workout
10/22/23	2x21:00/4:00r	9,990m	2:06.1	RowErg	Long - 2 x 21 min with rate increase / 4 min easy - Row app.erg.zone/w/g8JBJ0…	View workout
10/16/23	v2000m/0:07r...5	10,000m	2:21.6	BikeErg	10k a cada 3’ 10 reverse lunges / 10 GHD sit ups com bola de 6kg app.erg.zone	View workout
10/12/23	5x6:00/1:00r	7,501m	1:59.9	SkiErg	Medium - 5 x 6 min / 1 min easy - Ski app.erg.zone/w/EC062mieSsCl8U2Et0mAPA	View workout
10/02/23	15:00	6,447m	2:19.5	BikeErg	Recuperação app.erg.zone	View workout
09/29/23	v1000m/1:00r...10	10,000m	1:55.2	BikeErg	10x 1000 / 5 sandbags T&G 50kg app.erg.zone	View workout
09/27/23	5x0:20/3:00r	623m	1:20.2	RowErg	20” for max app.erg.zone	View workout
09/26/23	15:00	6,129m	2:26.8	BikeErg	Recuperação app.erg.zone	View workout

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