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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
11/16/24 4:07 664m 3:06.5

Descanso entre séries

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11/16/24 10x0:30/0:30r 1,446m 1:43.7

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

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11/16/24 10:07 2,234m 2:15.9

Aquecimento com acelerações

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11/16/24 10:09 2,113m 2:24.1

Aquecimento

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11/14/24 12:00.0 2,400m 2:30.0

Aquecimento para musculação: 4x15 (1:1:2:2)
Leg extension (22/25), Leg curl (25/27), Agachamento (60/65), Remada sentad…

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11/13/24 4x4000m/2:30r 1:14:10.8 2:19.0

4x 4.000m/2:30r @18-20 UT2 (FC média 125)
1ª FC 70-130 (1k em aquecimento + 2:20 @19)
2º FC 47-131 (2:19 @19)

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11/12/24 15:00.0 3,100m 2:25.1

Aquecimento (Row+Ski) para musculação 4x15 (1:1:2:2)
Bulgarian Split 10x/perna (7,5+7,5), Abdutor quad (25/27), Prensa…

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11/11/24 3x15:00/4:00r 10,441m 2:09.2

3x 15:00/4:00r @20-22 UT2-UT1 (DRAG 107 - ERRO)
1ª 15:00 @20 FC 90-140 RPE 4
2ª 10:00/5:00 @20/22 FC 100-150 RPE 5
…

 View workout
11/11/24 10:10 2,082m 2:26.7

Aquecimento

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11/10/24 55:00.0 10,300m 2:40.1

2- Barreiro
FC média 140
RPE 3-4

 View workout
11/09/24 1:24:00.0 12,890m 3:15.5

1X - Barreiro
RPE 5 (FC média 148)

 View workout
11/07/24 10:00.0 2,100m 2:22.8

Aquecimento (Row+Ski) para musculação 3x15 (1:1:2)
Bulgarian Split 10x/perna (7,5+7,5), Prensa horizontal (60/66), Leg…

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11/06/24 5:00 1,154m 2:09.9

5:00 @22 (ritmo 1/2 maratona)
FC 110-144

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11/06/24 3x4000m/2:30r 54:56.0 2:17.3

3x 4.000m/2:30r @18-20 UT2 (FC média 129)
1ª FC 90-130
2º FC 100-138
3ª FC 110-144
RPE 3-4

 View workout
11/05/24 10:11 2,216m 2:17.8

Aquecimento para musculação 3x 15 reps (1:1:2)
Abdutor quad (25/30), Leg extension (20/22), Leg curl (22/25), Prensa ho…

 View workout
11/04/24 3x15:00/4:00r 10,357m 2:10.3

3x 15:00/4:00r @18-20-22
1.ª FC 100-153 RPE 4-5 (2:12/2:09/2:07) UT1
2.ª FC 100-163 RPE 5 (2:09/2:08/2:05) UT1
3.&…

 View workout
11/04/24 10:05 2,089m 2:24.8

Aquecimento

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11/03/24 40:00 8,816m 2:16.1

40:00 @20 UT2 Ergometro com calhas RPE 3

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11/02/24 1:10:00.0 12,000m 2:55.0

1X - Barreiro
RPE 5

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10/31/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação: Leg extension & curl (20/22), Set Bulgarian split (10/perna) + Peso morto com halteres (2x…

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10/30/24 5:22 1,011m 2:39.5

Retorno

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10/30/24 2x15:00/4:00r 7,041m 2:07.8

2x 15:00/4:00r @18-20-22 UT1 (2:10-2:08-2:06)
1.ª FC 93 - 152
2.ª FC 108 - 158
RPE 5

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10/30/24 10:06 2,113m 2:23.5

Aquecimento

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10/29/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação: Leg extension & curl (20/22), Peso morto (40), Agachamento (60), Remada sentada (20), Set…

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10/28/24 5:00 939m 2:39.7

Drag 1 para relaxamento das pernas

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