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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
12/04/24 10:00.0 2,150m 2:19.5

Aquecimento

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12/04/24 6:00.0 1,100m 2:43.6

Recuperação

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12/02/24 10:04 2,163m 2:19.8

10:00 em UT2
FC 107-136
RPE 3

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12/02/24 12:57 3,056m 2:07.1

Teste para 30r20 (falha - idem)
(Drag 110 - erro da app)
FC 108-153
RPE 4-5

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12/02/24 2:09 338m 3:11.5

Teste de split máximo (falha - idem)
7@24 + 7@max (1:42 / 1:24)

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12/02/24 6:15 1,470m 2:07.6

Teste de arranque dos 2k em sub-prova (falha - aprender a descansar depois de provas)
FC 106-163
RPE 8

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12/02/24 4000m 18:32.1 2:19.0

4.000m @20 UT2
FC 80-128
RPE3

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12/01/24 11:57.4 2,500m 2:23.4

C2X - Praia de Matosinhos
1ª Etapa Remo de Mar - Circuito
RPE 7

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11/30/24 1:13:00.0 12,280m 2:58.3

8+ Barreiro
RPE 4- 5

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11/28/24 48:08.6 12,000m 2:00.3

12x 1.000m/2:30r (4x @22/24/26) UT1-AT
@22 2:04/ @24 2:00/ @26 1:56,5 (média)
FC 147-158-167 / 153-162-168 / 158-165-168 /…

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11/28/24 5:00.0 1,090m 2:17.6

Aquecimento

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11/26/24 20:00.0 4,200m 2:22.8

Aquecimento e recuperação para musculação:
3x10 Curtsy lunge, 3x10 Remada 1 braço 12,5 cada bra&c…

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11/24/24 40:00 9,254m 2:09.6

40:00 @20-22 UT1
5:00 aquecimento, 2x 1:00 @24
RPE 4

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11/24/24 5:00.0 1,100m 2:16.3

Aquecimento

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11/23/24 58:00.0 10,690m 2:42.7

8+ Barreiro
Perfil 4k (22 a 28)

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11/21/24 15:00.0 3,100m 2:25.1

Aquecimento (Ski+Row) para musculação: 3x20 1:1:1
Lateral sentado 1 braço (27), Supino sentado (20), Remada sent…

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11/20/24 2x1000m/0:10r 9:08.2 2:17.0

Descanso + 1.000m @26
FC 130-162
RPE 6

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11/20/24 30:38 6,676m 2:17.7

UT2 @18-20, 30:00 com parcial mais baixo do intervalo anterior
FC 100-140
RPE 4

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11/20/24 30:43 6,510m 2:21.5

UT2 @18-20, 30:00 + 2:00 intervalo
FC 80-136
RPE 3

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11/19/24 12:00.0 2,400m 2:30.0

Aquecimento (Ski+Row) para musculação: 3x20 1:1:1
Leg extension (22), Leg curl (25), Prensa Horizontal (66), Remada se…

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11/18/24 3x15:00/4:00r 10,563m 2:07.8

3x 15:00/4:00r UT2-UT1 (DRAG 110 - ERRO)
1ª @18 FC 90-146 RPE 4-5
2ª @20 FC 96-130 RPE 5-6
3ª @22 FC 103-161…

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11/18/24 10:07 2,069m 2:26.7

Aquecimento

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11/17/24 1:16:00.0 11,000m 3:27.2

8+ Barreiro
Técnica
3km @24 a 28 (FC 98-164)
2 largadas
RPE 5-6

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11/16/24 4:02 664m 3:02.8

Recuperação

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11/16/24 10x0:30/0:30r 1,450m 1:43.4

10x 0:30/0:30r @34
Ritmo prova 1k
RPE 8-9

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