Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/05/25	10:06.0	2,131m	2:22.1	RowErg	30' bike UT3 Aquecimento 10' ergo 15' Aquecimento articular 15' Circuito c/ 3x Remada baixa 2kb 24kg, 6x…	View workout
11/04/25	30:00	6,634m	2:15.6	RowErg	Aquecimento 20' bike 30:00 @20 UT2, 50%, RPE 3 -4	View workout
11/01/25	v10:00/5:00r...6	7,116m	2:06.4	RowErg	Aquecimento 10' ergometro 5x 4:00/2:00r @20 UT1, 70%, RPE 5-6	View workout
10/30/25	30:00.0	12,210m	2:27.4	BikeErg	30' bike UT3 3x10 60% Db vertical push 1arm (x2) 10, Remada sentada 34, Vertical pull down 39, supino sentado 32, Face pull…	View workout
10/29/25	3x15:00/1:30r	9,918m	2:16.1	RowErg	3x 15:00/1:30r @18 UT2, 50%, RPE 3-4	View workout
10/28/25	30:00.0	12,050m	2:29.3	BikeErg	30' bike UT3 4x10 50% Hip adduction 29, hip abduction 32 , leg curl 32, leg extension 27, prensa horizontal 52, Face Pull 2…	View workout
10/23/25	6x1000m/3:00r	23:56.9	1:59.7	RowErg	6x 1.000m/3:00r @24 UT1/TR, 73%, RPE 6	View workout
10/23/25	10:06	2,196m	2:18.1	RowErg	Aquecimento	View workout
10/22/25	10:00.0	3,800m	2:37.8	BikeErg	Aquecimento 10' bike 4x 10reps Upper 60% Face pull + Pallof press 2lados 18, Lat pull down 32, Seated divergent row 27, Ches…	View workout
10/21/25	3x15:00/1:30r	9,921m	2:16.0	RowErg	3x 15:00/1:30r @18 UT2, 50%, RPE 3/4	View workout
10/16/25	31:00.0	11,580m	2:40.6	BikeErg	30:00 bike UT3 RPE 3	View workout
10/15/25	5x4:00/1:30r	4,792m	2:05.2	RowErg	Aquecimento 15' bike 5x 4:00/1:30r @20 UT1, 65%, RPE 4-5	View workout
10/14/25	v15:00/2:00r...5	4,244m	2:10.7	RowErg	Aquecimento 10' bike 15:00 aquecimento com acelerações 4x 250m/3:00r @34 TR, 110%, RPE 6 3 largadas…	View workout
10/09/25	v20:00/3:00r...6	6,208m	2:12.8	RowErg	Aquecimento com acelerações 20' ergo 5x 1:30/3:00r @32 TR, 103%, RPE 7 -8 Retorno 5' bike	View workout
10/08/25	v21:00/2:00r...4	7,344m	2:12.8	RowErg	Aquecimento 21' 3x 1.000m/4:00r @26 AT, 83%, RPE 6-7 Retorno 5' bike	View workout
10/07/25	30:00	6,626m	2:15.8	RowErg	Aquecimento 10' bike 30:00 @18-20 UT2, 50%, RPE 3 2x10 60% Db vertical push 1arm 2lados 10, Remada inclinada 1arm Db…	View workout
10/06/25	20:00.0	7,300m	2:44.3	BikeErg	Aquecimento 20' bike Circuito core 7 exercícios 4x12 Pallof press 2lados + face Pull 18, Bola medicinal alto e 2 lado…	View workout
10/04/25	v20:00/1:00r...7	5,951m	2:11.0	RowErg	Aquecimento 20' c/ acelerações 6x 1:00/1:00r @32-34 AN endurance, 115%, RPE 7 -8 Retorno 5' bike …	View workout
10/02/25	v20:00/2:00r...6	6,548m	2:05.9	RowErg	20:00 @18-20 UT2, 50%, RPE 3 5x 1:30/3:00r @28-30 (1a e última c/largada) TR, 106%, RPE 7 4x10 Agachamento 6…	View workout
10/01/25	40:00.0	16,670m	2:23.9	BikeErg	40:00 bike UT2 RPE3	View workout
09/30/25	2x15:00/4:00r	7,069m	2:07.3	RowErg	Aquecimento 10' bike 2x 15:00/4:00r @22-24 UT1, 61%, RPE 5-6 Retorno 5' bike	View workout
09/29/25	30:00.0	11,380m	2:38.1	BikeErg	30' bike UT3 15' Aquecimento funcional 15' circuito c/ 4x (12x lounge anterior 20, 9x russian twist 10, 6x roll-…	View workout
09/26/25	v21:00/2:00r...6	5,517m	2:15.5	RowErg	Aquecimento 20' ergo com acelerações 5x 250m/4:00r @38+ (em largada) AN Power, 150%, RPE 8 Retorno 5'…	View workout
09/25/25	45:00.0	17,500m	2:34.2	BikeErg	45:00 bike UT3	View workout
09/24/25	30:00	6,418m	2:20.2	RowErg	30:00 @18-20 UT3/2, 46%, RPE 3 4x 12 65% Inseto morto, butterfly sit-up, vertical roll-up, face pull 20, pallof press 2lados…	View workout

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