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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
10/23/26 30:00.0 6,513m 2:18.1

30:00 @18, UT2
Warm-up 5' min then 2:16
RPE 3, HR max 142 - average HR 129

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10/22/26 8:00.0 3,300m 2:25.4

Warm-up 8' bike + mobility
4x8 circuit / 2RIR
Trapbar deadlift 60-70-70-80, Overhead press 2Db 10-3x12.5, Seated row 43-45-4…

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10/21/26 40:00.0 8,713m 2:17.7

2x 20:00/2:00r @18-20 UT2
1st: 5' warm-up then 2:16 on 1st
2nd: last 5' splits adjusted to cap HR to 142
2:18.8 / 2…

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10/20/26 32:00.0 7,744m 2:03.9

4x 8:00/5:00r @18-20 AT (HR 167)
2:05.0 - HR 159
2:02.5 - HR 167
2:02.6 - HR 172
2:05.7 - HR 167
RPE 8

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10/20/26 8:00.0 1,650m 2:25.4

Warm-up

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10/18/26 1:44.0 500m 1:44.0

9th Seville Rowing Masters
500m sprint 8+G
RPE 9 to 10 (crazy race, average spm 42)

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10/17/26 3:49.4 1,000m 1:54.7

9th Seville Rowing Masters
(2h recovery from 2nd race)
3rd race (17:37) - 2XE
RPE 9 to 8 (feeling better towards the end, spm…

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10/17/26 3:25.9 1,000m 1:42.9

9th Seville Rowing Masters
(3h15m recovery from 1st race)
2nd race (15:24) - 8+G
RPE 8 (average spm 36)

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10/17/26 4:30.3 1,000m 2:15.1

9th Seville Rowing Masters
1st race (12:13) - 1XF
RPE 9 (lousy regatta - spm 32)

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10/15/26 5x5:00/1:00r 6,016m 2:04.6

5x 5:00/1:00r @22
UT1, RPE 4-5

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10/15/26 10:00 2,109m 2:22.2 View workout
10/14/26 30:00.0 6,517m 2:18.1

2x 15:00/1:30r @18-20 UT2
5' warm-up then 2:16 on 1st
splits adjusted to cap HR to 142
2:19.2 / 2:16.9

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10/13/26 21:00.0 5,190m 2:01.3

3x8:00 - 2:03.8/2:00.7 @20-21
failed 3rd about 3:00mn, then
1x5:00 - 1:58.7 @20-21
RPE 7-8

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10/12/26 10:00.0 2,100m 2:22.8

Warm-up 10' ergo + 15' mobility
4x8 circuit / 2RIR
Back squat 60/60/70/80, Bench Press 40/40/50/50, Push-up's, RDL…

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10/10/26 1:10:00.0 12,000m 2:55.0

8+ Barreiro
1x750+2x500 / 3mn rest @36-40

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10/09/26 10:06.0 2,161m 2:20.2

Warm-up 10' ergo + 15' movement mechanics
3x10 circuit / 2RIR
Trapbar deadlift 50/60/70, Db Overhead press 2x10, Seated…

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10/08/26 30:00.0 7,333m 2:02.7

10x 3:00/1:00r @20
AT, RPE 6-7
2:03.9 / 143
2:03.7 / 148
2:03.4 / 154
2:03.2 / 156
2:02.9 / 160 -> 2:15r (ergo…

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10/07/26 3x20:00/2:00r 12,799m 2:20.6

3x 20:00/2:00r @18-20
1st 5' warm-up
UT2, split adjusted to FC stay in zone
RPE 3

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10/06/26 5:00.0 2,000m 2:30.0

Aquecimento 5' bike + 15' articular e funcional
Circuito 3x10
Agachamento 60, RDL 50, Supino 40, Remada 1 braço…

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10/05/26 40:00.0 9,784m 2:02.6

8+ Barreiro
1x700m+2x500m / 3:00r @TR
RPE 8-9

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10/03/26 1:00:00.0 11,500m 2:36.5

Y4+ Barreiro
2x 5.500m/4:00r @UT2
RPE 4

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10/02/26 10x3:00/1:00r 7,313m 2:03.0

Warm-up 5' bike+5' ergo
10x 3:00/1:00r @R20
(conservative start, negative split)
AT, RPE 6-7

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09/30/26 2x20:00/1:00r 8,694m 2:18.0

2x 20:00/1:00r @18-20
Warm-up 5' of 1st piece then target 2:16
Focus on feet pressure on catch and finish

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09/29/26 5x4:00/1:00r 4,496m 2:13.4

Testes de lactato

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09/29/26 3:56 768m 2:34.2

Aquecimento

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