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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
09/23/25 v5:00/2:00r...3 8,044m 2:10.5

Aquecimento 10' bike + 5' ergo
2x 15:00/3:00r @20
UT2/1, 65% + 54%, RPE 6
Retorno 5' bike

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09/22/25 35:00 7,521m 2:19.6

5´Aquecimento
30:00 @18-20
UT3/2, 48%, RPE 3
4x 12 65%
Leg extension 39, Leg curl 36, Hip abductor 39,
RDL 50,…

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09/19/25 v21:00/1:00r...7 5,858m 2:13.0

21' Aquecimento com acelerações
6x 250m/1:00r @34-36
AN Endur, 125%, RPE 8-9
5' Retorno bike

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09/18/25 35:00 7,893m 2:13.0

Aquecimento 5'
30:00 @18-20
UT2, 55%, RPE 3-4

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09/17/25 5:00.0 1,036m 2:24.7

Aquecimento 15' bike + 5' ergo
15' aquecimento funcional
15' circuito 15-12-9-6-3 reps
Agachamento fronta…

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09/16/25 v5:00/2:00r...6 6,134m 2:01.7

Aquecimento 15' bike + 5' ergo
5x 1.000m/4:00r @24
UT1, 75%, RPE 6

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09/16/25 20:00.0 7,720m 2:35.4

Aquecimento 20' bike
30' circuito mobilidade

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09/14/25 100m 0:17.1 1:25.5

Teste 100m depois do treino de força
(mesmo tempo de 2023)

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09/14/25 6:00 1,337m 2:14.6

Aquecimento 10' bike + 6' ergo
4x 12 65%
Bola medicinal (ao alto + 2lados) 4, Pallof press 2lados 20, Db vertical push…

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09/12/25 5x6:00/3:00r 7,039m 2:07.8

Aquecimento 9' ergo (1a série + descanso)
4x 6:00/3:00r @20
UT1, 67%, RPE 5-6

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09/10/25 15:00 3,348m 2:14.4

15:00 @18-20 UT2
RPE 4

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09/10/25 20:00.0 7,420m 2:41.7

20:00 bike UT3

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09/09/25 45:00.0 18,100m 2:29.1

45:00 bike UT2/3
RPE 3

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09/08/25 35:00 7,650m 2:17.2

35:00 @18-20 UT2
50%, RPE 3
10:00 bike UT3
15' aquecimento articular + específico
15' Circuito (6x rema…

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09/07/25 5:00 1,040m 2:24.2

Aquecimento 10' bike
4x12 @65%
Face pull 18, Pallof press 2lados 18, Insecto morto
-- Aquecimento articular --
Hip…

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09/04/25 v6:00/2:00r...7 2,844m 1:55.0

Aquecimento 10' bike + articular + 6' ergo acelerações
6x 250m/3:00r @34
134%, RPE 7-8
Retorno 5…

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09/03/25 30:00.0 12,000m 2:30.0

30:00 bike UT3
15' Aquecimento articular e específico
15' Circuito (12x Agachamento frontal braço estendi…

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09/02/25 3x5:00/2:00r 3,634m 2:03.8

Aquecimento 10' bike
5x 5:00/2:00r @r20
-> 3 series e troca de ergo
67%, RPE 5-6

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09/02/25 10:00.0 2,420m 2:03.9

-> 2 series depois da troca de ergo
5x 5:00/2:00r @r20
67%, RPE 6
Retorno 5' bike

-- Display avariado: voga pe…

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09/01/25 5:00.0 1,005m 2:29.2

Aquecimento 20' bike
30' treino de recondicionamento
Retorno 5' ergo

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08/31/25 v10:00/1:00r...7 7,977m 2:07.8

Aquecimento 10' ergo
6x 4:00/2:00r @r20
67%, RPE 5-6
Retorno 5' bike

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08/30/25 5:00.0 1,071m 2:20.0

60:00 bike UT3/UT2
5' ergo

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08/28/25 v10:00/1:00r...7 5,197m 2:01.2

Aquecimento 10' bike + 10' ergo
6x 500m/2:00r @28
95%, RPE 7
Retorno 5' bike

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08/27/25 5:00.0 1,060m 2:21.5

Aquecimento 10' bike
4x 12 reps
Pallof press 2lados 18, Face pull 18, Db vertical push 1arm 2x lado 7.5, Puxada vertical 36,…

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08/26/25 30:00 7,037m 2:07.8

10' bike
30r20
60%, RPE 5
(truque dos cotovelos - 67% no RowHero)

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