Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/20/25	5:00	909m	2:45.0	RowErg	Retorno	View workout
03/20/25	8x1:00/1:00r	2,342m	1:42.4	RowErg	8x 1:00/1:00r @32-34 Z4 RPE 8-9	View workout
03/20/25	20:00	3,920m	2:33.0	RowErg	Aquecimento com acelerações	View workout
03/19/25	30:00	6,605m	2:16.2	RowErg	30:00 @18-20 Z1 RPE 3 Core 15' Treino de Força 3x12 Leg extension 41, curl 45 4x8 Prensa horizontal 107 3…	View workout
03/18/25	5:00	881m	2:50.2	RowErg	Retorno	View workout
03/18/25	5x800m/4:00r	14:59.3	1:52.4	RowErg	5x 800m/4:00r @26-30 em split negativo Zona 4, RPE 7-8	View workout
03/18/25	15:00	3,200m	2:20.6	RowErg	Aquecimento	View workout
03/17/25	40:00.0	8,680m	2:18.2	RowErg	2x 20:00/2:00r @20 Z1 RPE 3 Treino de Força 3x10 Supino sentado 49, Face pull-up 11, Lat pulldown 52, Remada sentada diver…	View workout
03/16/25	54:00.0	8,500m	3:10.5	Water	Y4+ Barreiro RPE 4-5	View workout
03/13/25	30:00	6,618m	2:15.9	RowErg	30:00 @18-20 Z1, RPE 3-4 Treino de Força 3x10 Leg curl 45, Leg extension 41, Prensa horizontal 95 3x20 Insecto morto…	View workout
03/11/25	v15:00/2:00r...8	7,189m	2:10.7	RowErg	Aquecimento 6x 500m/2:00r (2x @26-28-30) 1:53, RPE 7 FC 150-160 Retorno	View workout
03/10/25	20:00	4,440m	2:15.1	RowErg	20:00 @18-20 Z1, RPE 3-4 Treino de Força 3x10 Remada sentada divergente 1 braço (x2) 32/36/41 Prensa horizontal…	View workout
03/09/25	v20:00/2:00r...9	6,912m	2:12.7	RowErg	Drag 110 20:00 Aquecimento com acelerações 7x 250m/4:00r @36+ 1:35,7 RPE 8-9 Drag 65 4:00 retorno	View workout
03/06/25	v15:00/2:00r...3	10,017m	2:14.7	RowErg	3x 15:00/1:30r @20 UT2 RowHero para curva força RPE 3-4	View workout
03/04/25	12:15.0	2,715m	2:15.3	RowErg	Musculação 4x10 Agachamento 50, Leg extension 45, Remada sentada 40, Puxada vertical 40 3x 10 Supino 40, Peso morto…	View workout
03/02/25	13:25.0	4,000m	1:40.6	Water	8+ Melres Campeonato Nacional de Fundo final A 4.000m	View workout
03/01/25	1:35.0	500m	1:35.0	Water	8+ Melres Campeonato Nacional de Fundo eliminatórias 500m	View workout
02/26/25	6:06	1,054m	2:53.6	RowErg	Retorno	View workout
02/26/25	3x1:00/1:00r	875m	1:42.8	RowErg	3x 1:00/1:00r @34-36 RPE 8, FC 150/154/170	View workout
02/26/25	0:47	231m	1:42.5	RowErg	Teste de arranque para séries 1:00	View workout
02/26/25	500m	1:34.7	1:34.7	RowErg	Teste 500m @Max (PB) RPE 10, FC 109-186	View workout
02/26/25	20:04	4,269m	2:21.1	RowErg	Aquecimento com acelerações	View workout
02/24/25	13:00.0	2,850m	2:16.8	RowErg	Musculação 3x8 "leve" Leg ext 39, Leg curl 41, Prensa horizontal 81, Supino sentado 41, Remada sentada 39 …	View workout
02/23/25	30:00	6,808m	2:12.1	RowErg	30:00 @18-20 UT2 RPE 3	View workout
02/22/25	1:18:00.0	13,500m	2:53.3	Water	8+ Barreiro 2x 2.000m/6:00r @24-28	View workout

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