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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
02/21/25 20:00.0 4,400m 2:16.3

Musculação 4x8 70%
Leg ext 41, Leg curl 45, Agachamento 70, Peso morto 50, Supino sentado 45, Remada sentada divergente…

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02/19/25 v10:00/2:00r...3 8,103m 2:07.2

2x 3.000m/4:00r @26-28
1ª FC 94-164 RPE 6 ("fácil")
2ª FC 164 ao fim de 4:00, falha aos 7:00

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02/18/25 4000m 18:57.6 2:22.2

Musculação 1x8 50% + 3x8 80%
Remada sentada divergente 27/45, Supino 40/50, Puxada 1 braço 4x 2x12,5, Remada sen…

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02/17/25 35:00 7,472m 2:20.5

5:00 Aquecimento + 30:00 @18-20 UT2
FC 133, RPE 3-4
(60% remadas ok RowHero)

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02/17/25 4:08.0 771m 2:40.8

Retorno

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02/16/25 15:00.0 1,930m 3:53.1

8+ Avis
Retorno

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02/16/25 18:00.0 4,100m 2:11.7

8+ Avis
Perfil 4k

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02/16/25 41:00.0 5,950m 3:26.7

8+ Avis
Aquecimento

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02/15/25 53:00.0 8,500m 3:07.0

8+ Avis
2k @28 (tarde)

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02/15/25 1:30:00.0 15,000m 3:00.0

8+ Avis
Técnica (manhã)

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02/13/25 20:06.0 4,425m 2:16.2

Musculação 1x 50% + 3x8 80%
Leg ext 47, Leg curl 49, Prensa horizontal 107, Agachamento 80
Peso morto 4x8 50
3x…

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02/12/25 3x2000m/4:00r 24:16.8 2:01.4

3x 2.000m/4:00r @24
FC 153, 161, 168
RPE 7
5:00r para 1.250m a seguir

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02/12/25 10:06 2,148m 2:21.1

Aquecimento

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02/12/25 4:17.0 767m 2:47.5

Retorno drag 1

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02/12/25 4:52.1 1,250m 1:56.8

Treino feito 4:00 depois dos 3x 2k
750m @26-28 2:00 "fácil"
250m @30 1:54
250m @30 1:47

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02/11/25 20:05.0 4,405m 2:16.7

Musculação 2x8 2x6 70/75 - 80/85
Supino sentado 52/54 - 59/61, Remada sentada 45/49 - 52/56, Puxada vertical 47/49 - 54…

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02/09/25 55:00.0 10,500m 2:37.1

8+ Barreiro
4.000m RPE 7-8

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02/08/25 1:16:00.0 13,210m 2:52.5

8+ Barreiro
4x 500m/3:00r
RPE 8

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02/06/25 10:05.0 2,082m 2:25.2

Musculação 8/8/6/6 70-85%
41/45/47/52 Leg ext, 45/47/49/52 Leg curl, 50/60/70/80 Peso morto, 95/102/109/115 Prensa hori…

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02/05/25 5:29 1,015m 2:42.1

Retorno

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02/05/25 7x1000m/2:00r 27:20.9 1:57.2

7x 1.000m/2:00r @26-28 (5k Concept2 program)
1 a 4 - (ritmo) RPE 6-7 FC 150-163
5 e 6 - (final) RPE 7-8 FC 168 -175
7 (ritm…

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02/05/25 10:09 2,155m 2:21.4

Aquecimento

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02/04/25 18:59.0 4,095m 2:19.0

Musculação 4x8 75%
45 Leg ext, 47 Leg curl, 60 Peso morto, 102 Prensa horizontal, 52 Supino sentado, 45 Remada sentada…

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02/03/25 20:18 4,265m 2:22.8

Aquecimento com acelerações

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02/03/25 15:00.0 2,500m 3:00.0

Retorno

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