Nuno Silvestre

Log

Date Workout Score Ave Comments Action
01/11/26 1:08:00.0 15,895m 2:08.3

4X Barreiro
3x 3.000m/5:00r @26-28
36' UT1, 70%, RPE 7

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01/10/26 50:00.0 11,000m 2:16.3

4X Barreiro
UT2 com onda 10-20-30-20-10, 50%, RPE 4

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01/08/26 31:00.0 13,350m 2:19.3

30' bike UT3/2
RPE 3
15' aquecimento articular e mobilização
Circuito 6x (12x Remada baixa 2kb 16, 9…

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01/07/26 2000m 7:30.5 1:52.6

Teste 2k

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01/07/26 20:06.0 4,423m 2:16.3

Aquecimento 5' bike + 20' ergo com 1:00 @(race pace and split)

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01/06/26 30:00.0 13,300m 2:15.3

30' bike
UT2, 50%, RPE 4

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01/05/26 2:41 582m 2:18.3 View workout
01/05/26 2000m 8:27.7 2:06.9

Aquecimento 10' bike + 8' ergo
1´ @race pace nos 2k

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01/05/26 30:00.0 12,000m 2:30.0

30' bike UT3
RPE 3

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01/03/26 6:00 1,036m 2:53.7

Retorno

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01/03/26 4x8:20/5:00r 8,256m 2:01.1

4x 8:20/5:00r @24-28
UT1/Tempo, 71%, RPE 5-6

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01/03/26 16:52.0 3,643m 2:18.8

Aquecimento

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01/02/26 10:09 3,621m 2:48.4

Aquecimento 7' bike + 6' ergo para treino de força

12-10-8
1a. Agachamento 60-70-80
2a. Deadlift 50-60-…

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12/31/25 1:00:00.0 12,000m 2:30.0

1X Avis
UT1, 65%, RPE 5-6

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12/30/25 10:00.0 4,000m 2:30.0

Aquecimento 10' bike + articular
Força 2x10+2x8 reps
Leg Extension 43-43-45-47, Leg Curl 41-41-43-45, Agachamento 60…

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12/29/25 6x4:00/2:00r 5,954m 2:00.9

6x 4:00/2:00r @20
UT1, 70%, RPE 5-6

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12/29/25 10:00 2,156m 2:19.1

Aquecimento 10' ergo

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12/26/25 15:00 3,288m 2:16.8

Aquecimento treino de força
2x10 + 2x8 (60 a 75%)
Leg curl 39-41, 43-45 / Leg extension 41-43, 45-47 / Agachamento 60-70,…

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12/23/25 v10:00/2:00r...9 6,225m 1:59.0

Aquecimento 10' ergo c/ acelerações
8x 500m/2:00r @28-30
95%, AT, RPE 8 (aguentar e melhorar depois do meio)<…

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12/23/25 10:00.0 4,550m 2:11.8

Aquecimento 10' bike UT2

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12/21/25 5:06 936m 2:43.4

Retorno

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12/21/25 10000m 45:18.7 2:15.9

10.000m @18-22 (dinâmico)
50%, UT2, RPE 3 -4

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12/17/25 35:00.0 17,000m 2:03.5

35' bike UT2
50%, RPE 3

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12/16/25 v10:00/2:00r...4 8,808m 2:06.0

Aquecimento 10' ergometro
3x 9:00/4:00r @22-24-26
UT1, 70%, RPE 5-7
Retorno 5' bike

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12/15/25 18:30.0 7,000m 2:38.5

Aquecimento 18' bike
15' Aquecimento articular e ativação
Circuito com 18-15-12-9-6-3 reps
Squat&…

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