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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
12/18/24 3:29 568m 3:04.2

Retorno

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12/18/24 3x10:00/5:00r 7,432m 2:01.0

3x 10:00/5:00r @22-24-26
@22 FC 84-148 RPE 4-5
@24 FC 98-158 RPE 5-6
@26 FC 104-170 RPE 6-7 (inconsistente na voga/parcial)

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12/18/24 10:54 2,238m 2:26.2

Aquecimento

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12/17/24 17:59.0 4,000m 2:14.8

3x 4.000m/2:30 @18-20 UT2
3ª FC 98-144
RPE 3-4 (foco no ataque/final)

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12/17/24 18:26.0 4,000m 2:18.2

3x 4.000m/2:30 @18-20 UT2
2ª FC 98-133
RPE 3-4 (foco no final)

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12/17/24 18:36.0 4,000m 2:19.5

3x 4.000m/2:30 @18-20 UT2
1ª FC 98-129
RPE 3-4 (foco no ataque)

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12/16/24 15:00.0 3,190m 2:21.0

Aquecimento e retorno para musculação
10:8:6
Leg ext 41/45/47, Leg curl 45/47/49, Supino sentado 45/52/56, Remada…

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12/15/24 1:15:00.0 11,800m 3:10.6

Y4+ Barreiro
RPE 5

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12/14/24 1:11:00.0 11,000m 3:13.6

1X - Barreiro
RPE 4-5

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12/12/24 21097m 1:30:59.5 2:09.3

Desafio meia-maratona
Algumas paragens, musculares
Feito!

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12/12/24 5:20 1,034m 2:34.8

"Aquecimento" para meia-maratona

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12/11/24 6:00.0 1,100m 2:43.6

Retorno e musculação
10:8:6 70/75/80%
Leg extension 41/45/47
Leg curl 45/47/49
Prensa horizontal 95/100/107…

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12/11/24 3:45.0 1,222m 1:32.0

5x 0:45/5:00r @MAX (42-44)
1:36,5 - 1:31,7 - 1:30,8 - 1:30,2 - 1:31,2
RPE 9

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12/11/24 10:00.0 2,200m 2:16.3

Aquecimento teste

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12/10/24 5:36 1,014m 2:45.9

Retorno

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12/10/24 8000m 34:30.5 2:09.4

8.000m UT1 (ritmo de 1/2 maratona)
FC 108-153 (0-2k)
FC 153-158 (2k-4k)
FC 158-162 (4k-6k)
FC 162-168 (6k-8k)
RPE 4…

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12/10/24 20:52 4,582m 2:16.6

Início de 1:00h contínua UT1 (ritmo de 1/2 maratona)
- problemas com o finca-pés
FC 100-147
RPE 4-5

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12/10/24 5:04 1,069m 2:22.3

Aquecimento

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12/08/24 10:05 2,233m 2:15.5

Musculação (leve)
Agachamento 10x (28,40) 6x (50,50)
Remada deitada 10x (28,38) 6x (68,78)
Leg extension 10x (2…

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12/08/24 5:00.0 1,100m 2:16.3

Aquecimento

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12/07/24 45:00.0 8,500m 2:38.8

8+ Barreiro
Perfil 4k (24/26/28/30)
FC 110-174
RPE 6-8

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12/05/24 1000m 3:51.1 1:55.5

1.000m @26 (2ª série)
FC 90-164
RPE 5-6

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12/05/24 1000m 3:55.3 1:57.6

1.000m/3:00r @26 (1ª série)
FC 90-148
RPE 5-6

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12/05/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação
3 x10 (1:1:1) 70%
Leg extension (41), Leg curl (45), Agachamento (70), Peso morto (60),…

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12/04/24 30x1:00/1:00r 7,545m 1:59.2

30x 1:00/1:00r @20
serie 1-9 FC 107-150 - serie 10 FC 144
serie 11-19 FC 129-155 - serie 20 FC 150
serie 21-30 FC 134-160
…

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