Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/28/26	5:00.0	2,010m	2:29.2	BikeErg	Aquecimento 5' bike 15' aquecimento articular e funcional Circuito 15-12-9-6-3 (Remada alta Kb20kg, mountain climber es…	View workout
09/25/26	7:30.0	1,506m	2:29.4	RowErg	Aquecimento 7' ergo 5 rondas de 0:30/0:30r (Subida caixa esq+dir, Prancha frontal, Prancha Esq, Prancha Dir, Russian twist 10kg,…	View workout
09/23/26	2x20:00/1:30r	8,340m	2:23.8	RowErg	2x 20:00/1:30r @18-20 UT2, 47%, RPE 3	View workout
09/22/26	8x0:30/1:00r	1,221m	1:38.2	RowErg	8x 0:30/1:00r @36-40 (Bloco 2/2) AN Endurance, 141%, RPE 7-8	View workout
09/22/26	4:00.0	1,219m	1:38.4	RowErg	8x 0:30/1:00r @38-40 (Bloco 1/2) 5:00 descanso para bloco 2 AN Endurance, 140%, RPE 7	View workout
09/22/26	20:00.0	3,785m	2:38.5	RowErg	Aquecimento com 1 minuto @race	View workout
09/21/26	10:00.0	3,900m	2:33.8	BikeErg	A) Aquecimento 10' bike + articular para agachamento (3x10) Agachamento 60, Prensa inclinada 120, Leg extension 41, Hip abducto…	View workout
09/20/26	1:05:00.0	11,230m	2:53.6	Water	C2X Barreiro 2x 5.500m/1:00r UT2	View workout
09/19/26	1:07:00.0	11,500m	2:54.7	Water	C2X Barreiro Onda 10-20-30-20-10, 4x 20/20r, 2 largadas 15 em andamento	View workout
09/17/26	5:00.0	2,007m	2:29.4	BikeErg	Aquecimento 5' bike + 15 core Circuito (2+2)x10 Vertical push-up Esq-Dir Db 7.5/10, Vertical pull-down 43/43, Supino 35/40…	View workout
09/16/26	15:00	3,132m	2:23.6	RowErg	Aquecimento com 1:00@race	View workout
09/16/26	4:30.0	1,443m	1:33.5	RowErg	6x 0:45/6:00r @36+ (40 spm) 1:33,0 / 1:34,2 / 1:34,2 / 1:33,8 / 1:33,0 / 1:33,0 AN Power, 163%, RPE 7-8 Recuperaç&a…	View workout
09/15/26	15:00	3,239m	2:18.9	RowErg	15' ergo @18-20 UT2	View workout
09/15/26	30:00.0	13,600m	2:12.3	BikeErg	30' bike UT3/UT2 (mudança de máquina - parciais sem comparação com anteriores)	View workout
09/14/26	13:00	2,705m	2:24.1	RowErg	Aquecimento 13' ergo 4x8 Split Squat (esq+dir) 30/35/40/30 15' aquecimento articular e funcional Circuito 4x (6…	View workout
09/13/26	56:00.0	8,330m	3:21.6	Water	C2X Barreiro UT2 / 10-20-30-20-10 / 3x 10/10	View workout
09/12/26	2x30:00/2:00r	12,634m	2:22.4	RowErg	2x 30:00/2:00r @18-20 15:00 aquecimento c/ pés soltos 15:00 @20 Série 2 - 10/10/10 @18/20/18 UT2, 45%, RPE…	View workout
09/10/26	1x10:00/r	2,373m	2:06.4	RowErg	2x 10:00/2:30r @R20 (2ª serie) RPE 8	View workout
09/10/26	10:00.0	2,361m	2:07.0	RowErg	2x 10:00/2:30r @R20 (1 serie) RPE 8	View workout
09/10/26	7:00.0	1,470m	2:22.8	RowErg	Aquecimento	View workout
09/08/26	10:00	2,105m	2:22.5	RowErg		View workout
09/08/26	4x3:00/1:30r	3,007m	1:59.7	RowErg	4x 3:00/1:30r @24 AT, 75%, RPE 8	View workout
09/08/26	11:00	2,334m	2:21.3	RowErg	Aquecimento	View workout
09/07/26	5:00.0	1,100m	2:16.3	RowErg	Aquecimento 5' ergo 4x8 RDL 40/50/60/60 15' Aquecimento articular e funcional Circuito 5x (4x Remada baixa Kb 2x20k…	View workout
09/05/26	16:00	3,570m	2:14.4	RowErg	Protocolo de aquecimento para regata 10:00 bike leve Mobilização articular (não fiz) 5:00 @leve + 1:00 @…	View workout

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