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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
08/25/25 3x15:00/1:30r 9,773m 2:18.1

10' bike
3x 15:00/1:30r @18-20
UT2, 48%, RPE 3-4

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08/23/25 5:00 944m 2:38.8

Retorno

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08/23/25 v5:00/1:00r...7 4,146m 1:55.5

Aquecimento 15' bike + 5' ergo @22
6x 500m/2:00r
2 series @26-28
83-91%, RPE 6
4 séries @30
100%, RP…

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08/22/25 3x15:00/1:30r 9,843m 2:17.1

3x 15:00/1:30r @18-20
UT2, 49%, RPE 3
10' bike

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08/20/25 10:06.0 2,250m 2:14.6

Aquecimento 20' bike + 10' ergo
4x 12 reps (leve)
Bola medicinal (alto + 2x lado) 5kg
Leg extension 41, leg curl 3…

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08/19/25 30:00 6,955m 2:09.4

30r20
UT1/UT2 58%, RPE 4-5
12' bike

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08/17/25 4x10:00/1:00r 8,757m 2:17.0

4x 10:00/1:00r @18-20
UT2, 50%2k, RPE 3

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08/16/25 6:00.0 1,400m 2:08.5

Aquecimento 10' bike + 6' ergo
3x 12 reps (leve)
Bola medicinal (alto + 2x lado) 5kg, Db vertical push 1arm 2x lado 7.5…

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08/15/25 30:00 6,706m 2:14.2

15' bike
30:00 @18-20
UT2, 52%, RPE 3-4
(Novamente de volta)

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08/07/25 5:00.0 1,090m 2:17.6

Aquecimento 12'' bike + 5'' ergo
3x 12 reps (leve)
Pallof press 2x lado 14, Face pull 14, Puxada vertical 34,…

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08/06/25 4x10:00/1:30r 9,077m 2:12.2

4x 10:00/1:30r @18-20 UT2/UT1
RPE 4-5

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08/05/25 5:00.0 1,090m 2:17.6

Aquecimento 15'' bike + 5'' ergo
3x 12 reps (leve)
Leg curl e extension, 34
Agachamento 50
Prensa hor…

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08/04/25 4x10:00/1:00r 8,782m 2:16.6

4x 10:00/1:00r @18-20 UT2
RPE 3-4

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08/02/25 4x10:00/1:00r 8,767m 2:16.8

4x 10:00/1:00r @18-20 UT2
RPE 3-4

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07/12/25 3x10:00/1:30r 6,793m 2:12.4

10' Aquecimento bike
3x 10:00/1:30r @18-20 UT1/UT2
FC 127-147, RPE 3

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07/10/25 8:40.0 2,020m 2:08.7

Aquecimento com 12' bike e 2k ergo
3x 10reps
Hip abdutor e adutor, 39
Leg curl e extension, 39/41
Agachamento 50, Pr…

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07/09/25 3x10:00/1:30r 6,868m 2:11.0

Aquecimento 10' (bike)
3x 10:00/1:30r @18-20 UT2/UT1
RPE 3/4, FC 125-150
Retorno 5' (bike)

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07/02/25 v5:00/2:00r...7 3,011m 1:49.5

15' Aquecimento (bike)
5' acelerações
6x 1:00/4:00r @34+
FC 154-165, RPE 7/8
10' Retorno (b…

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07/01/25 v1000m/6:00r...5 4,921m 2:04.1

15' Aquecimento (bike)
4x 1.000m/6:00r @26-28
FC 147-162, RPE 6
5' + 5' Retorno (ergo+bike)

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06/29/25 v10:00/1:00r...4 5,174m 2:03.3

20' Aquecimento (bike+ergo)
3x 1.000m/6:00r @26, 28 e 30
80%, 90% e 100% 2k
FC 154-170, RPE 7/8
10' Retorno (bi…

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06/27/25 5:00 816m 3:03.8

Retorno

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06/27/25 v20:00/2:00r...14 8,126m 2:13.4

Aquecimento com acelerações
2x (6x 250m/1:00r)/6:00r @34-36
1a @36, 1:39, FC 148-168, RPE 9
2a @34, 1:44, FC 1…

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06/26/25 4x1000m/5:00r 14:39.2 1:49.9

17' Aquecimento (bike)
4x 1.000m/5:00r @28-30
FC 158-172, RPE 7/8
10' Retorno (bike)

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06/25/25 v1:00/1:00r...10 3,683m 2:42.9

20' Aquecimento (bike+erg)
2x (3x 1:00/1:00r)/6:00r
1a @36, 2a @34
10' Retorno (bike)
RPE 8/9

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06/24/25 v10:00/2:00r...5 8,277m 2:03.8

10'+10' aquecimento (bike+ergo)
4x 1.500m/2:30r @20 (30r20)
FC 150-164, RPE 5
10' retorno bike

30'…

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