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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
04/16/25 15:00.0 3,070m 2:26.5

Aquecimento + Retorno

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04/15/25 45:07.0 10,050m 2:14.6

45:00 @18-20 UT2
RPE 3-4

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04/14/25 20:00.0 4,390m 2:16.6

20:00 @18-20 Z1 - Z2
Bola medicinal 5 vertical + 2x cada lado (4x12)
Treino de Força (4x8)
Puxada vertical 54, Remada…

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04/10/25 5:00 891m 2:48.3

Retorno

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04/10/25 v20:00/1:00r...7 5,626m 2:11.9

Aquecimento com acelerações
6x 250m/4:00 @max Z5
1:35, RPE 9

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04/09/25 16:00.0 3,600m 2:13.3

Aquecimento
15' abs
Treino de Força 4x8 70%
Leg curl 45, Leg ext 41, Agachamento 70, Prensa horizontal 95
Pa…

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04/08/25 v10:00/2:00r...6 7,238m 2:04.3

Aquecimento 10' erg
5x 4:00/4:00r @26-28 Z3
RPE 5-6
Retorno 10' bike

View workout
04/07/25 20:12.0 4,365m 2:18.8

20:00 @18-20 Z1 - Z2
Treino de Força 4x8
Puxada vertical 52, Supino deitado 45, Remada sentada cruzada 39, 2x Remada 45&de…

 View workout
04/06/25 2x20:00/4:00r 9,165m 2:10.9

2x 20:00/4:00r @20-24 UT2
(Pés soltos)
RPE 3-4, Z2

 View workout
04/06/25 16:00.0 3,474m 2:18.1

Aquecimento

View workout
04/05/25 1:20:00.0 11,390m 3:30.7

4- Barreiro

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04/03/25 v20:00/1:00r...6 7,613m 2:11.6

Aquecimento 20:00
2x 4:00/4:00r 2'@28/1'@30/1'@32 Z4
3x 500/2:00r @28-32 Z4

 View workout
04/03/25 5:00.0 890m 2:48.5

Retorno

View workout
04/02/25 25:00 5,357m 2:20.0

25:00 @18-20 Z1-Z2 RPE 3
Treino de Força 10-10-8-6
Leg curl 45/47/49, Leg ext 41/45/47, Agachamento 70/75/80, Leg press 95…

 View workout
04/01/25 3x15:00/2:30r 9,924m 2:16.0

2x 15:00/2:30r @20 Z1-Z2
15:00 @20 Z1 (10:00 pés soltos)

View workout
03/31/25 20:00 4,453m 2:14.7

20:00 @18-20 Z1-Z2
RPE 3-4
(depois do treino de força)

 View workout
03/31/25 10:00.0 2,100m 2:22.8

Aquecimento
15' abs
Treino força 10-10-8-6
Supino 40/45/50, Puxada vertical 52/54/59, Remada sentada divergente 2…

 View workout
03/30/25 1:10:00.0 10,890m 3:12.8

8+ Barreiro

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03/29/25 1:15:00.0 11,050m 3:23.6

8+ Barreiro

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03/28/25 3x15:00/2:00r 9,861m 2:16.9

3x 15:00/2:00r @18-20 Z1-Z2 com foco na técnica
RPE 3

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03/26/25 30:00 6,528m 2:17.8

30:00 @18-20 Z1-Z2 RPE 3
15' core
Treino de Força 10-10-8-6
Leg curl 45/47/49, Leg ext 41/45/47, Leg press 95/102…

 View workout
03/25/25 2x1000m/6:00r 7:18.7 1:49.6

2x 1.000m/6:00r @(ritmo 2k)
Z4, RPE 8

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03/25/25 15:07.0 3,300m 2:17.4

Aquecimento

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03/25/25 5:03.0 986m 2:33.6

Retorno

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03/24/25 30:00.0 6,563m 2:17.1

30:00 @18-20 Z1
Treino força 10-10-8-6
Supino 40/45/50, Supino inclinado 2 halteres 10/12.5/15, Remada inclinada 1 bra&cce…

 View workout