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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
06/23/25 v12:00/2:00r...3 7,920m 2:16.3

3x 12:00/1:30r @18-20, UT2
FC 125-132, RPE 3
10' retorno bike

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06/18/25 2x15:00/4:00r 7,127m 2:06.2

Aquecimento 10' bike
2x 15:00/4:00r @22-24 UT1 (10MAX/5')
(10MAX: 1a série @22-24, 2a @40)
FC 142-154, RPE…

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06/17/25 4x1000m/5:00r 14:54.1 1:51.7

Aquecimento 15' bike
4x 1.000m/5:00r @28-30
FC 150-168, RPE 7/8
Retorno 10' bike

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06/16/25 2x15:00/1:00r 6,628m 2:15.7

2x 15:00/1:00r @18-20 UT2
FC 135, RPE 3
10' bike
30' Treino HIIT

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06/12/25 4x10:00/1:00r 9,147m 2:11.1

10:00 @20 UT2, FC 125
3x 10:00/1:00r @20 UT1
FC 135/147/147, RPE 3/4
2a com UT1/30r20 em minutos alternados

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06/11/25 3x3:00/5:00r 2,471m 1:49.2

3x 3:00/5:00r @30-32
FC 150-164, RPE 7/8

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06/11/25 10:00.0 2,150m 2:19.5

Aquecimento
12' Bike
10' Ergo
Retorno
8' Bike

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06/10/25 2x15:00/2:30r 7,017m 2:08.2

2x 15:00/2:30r @20-22, UT1
FC 145-155, RPE 4/5

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06/10/25 1x15:00/2:00r 3,365m 2:13.7

15:00 @18-20 UT2
FC 130, RPE 3

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06/09/25 3x15:00/1:30r 9,966m 2:15.4

3x 15:00/1:30r @18-20, UT2/UT1
FC 130-150, RPE 3/4
30' Treino HIIT

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06/05/25 6:00 1,020m 2:56.4

Retorno

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06/05/25 7x1:00/4:00r 2,155m 1:37.4

7x 1:00/4:00r @34+
140%2k, FC 150-170, RPE 8

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06/05/25 10:00 2,201m 2:16.3

** 10' aquecimento (bike) **
10' aquecimento com acelerações

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06/04/25 2x10:00/3:00r 4,821m 2:04.4

15' aquecimento (bike)
2x 10:00/3:00r @20-22 UT1
(30" finais @38)
FC 138-154, RPE 4-5
5' retorno (bike)

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06/03/25 35:00 7,542m 2:19.2

5' aquecimento + 30' @20 UT2, FC 120/135, RPE 3

30' Treino HIIT c/ PT

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05/29/25 4x10:00/1:30r 9,018m 2:13.0

4x 10:00/1:30r @18-20
UT2/UT1 com variações de pressão na mesma voga
FC 124-143, RPE 3-4

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05/28/25 5:20 904m 2:56.9

Retorno

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05/28/25 4x2:00/4:00r 2,273m 1:45.5

4x 2:00/4:00r @32-34
1:46 (110%2k), FC 157-173 (Z4), RPE 8

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05/28/25 20:10 4,117m 2:26.9

Aquecimento com acelerações

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05/27/25 5:00 871m 2:52.2

Retorno

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05/27/25 v10:00/2:00r...4 10,549m 2:10.8

10' Aquecimento
3x 12:00/1:30r @20-24 UT1
12'@20, 2x6'@20/22, 3x4'@20-22-24
2:08 (62%2k), FC 140-162, RPE…

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05/26/25 3x10:00/1:30r 6,622m 2:15.9

3x 10:00/1:30r @19 UT2, 2:16 FC 124-132, RPE 3
**Core**
3x12 Set bola med 5kg (em pé ao alto + 2lados)
3x15 pallof 2la…

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05/22/25 5:20 962m 2:46.3

Retorno

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05/22/25 v20:00/1:00r...7 6,085m 2:08.1

Aquecimento com acelerações
6x 1:00/2:00r @32+
1:42 (120%2k ), RPE 8

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05/21/25 5:00 849m 2:56.6

Retorno

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