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Log

Date Workout Score Ave Comments Action
10/28/24 2x4000m/2:30r 37:21.9 2:20.1

3x 4.000m/2:30r @18-20 UT2
2ª FC 100 - 132
3ª FC 100 - 137
RPE 4

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10/28/24 1x4000m/2:30r 18:52.4 2:21.5

3x 4.000m/2:30r @18 UT2
1ª FC 100 - 123
RPE 4

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10/27/24 1:30:00.0 14,870m 3:01.5

8+ Barreiro (vento forte)
FC entre 110 -166
RPE 5-6

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10/26/24 45:00.0 8,000m 2:48.7

Tanque (CFP) @20 - UT2
FC média 132 (98-145)
RPE 4

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10/24/24 3:02 517m 2:56.2

Retorno

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10/24/24 6x4:00/3:00r 5,887m 2:02.3

6x 4:00/3:00r Teste voga/parcial @18-26
FC UT1 - @18: 96 a 137, @20: 100 a 142, @22: 100 a 153, @24: 113 a 156 (RPE 5 a 7)
FC AT…

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10/24/24 10:06 2,083m 2:25.5

Aquecimento

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10/23/24 1000m 4:13.7 2:06.8

1.000m @22 (depois da musculação)
RPE 5

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10/23/24 15:00.0 3,000m 2:30.0

Aquecimento (Rowerg e Skierg) para musculação
Prensa horizontal, abdutores quad, agachamento, lateral sentado 2x 1 bra&…

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10/22/24 3x4000m/2:30r 55:40.7 2:19.1

3x 4.000m/2:30r @18 UT2
FC média 129 / RPE 4
1ª 100 - 132, 2ª 100 - 136, 3ª 100 - 143

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10/20/24 1:00:00.0 10,500m 2:51.4

2- Barreiro
Ut2 com foco na técnica (RPE 4)

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10/18/24 15:00.0 3,000m 2:30.0

Aquecimento para musculação (Rowerg e Skierg)
Agachamento, Prensa horizontal, Leg extension e curl, Abdutor quad, Set S…

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10/17/24 3x4000m/2:30r 56:56.1 2:22.3

3x 4.000m/2:30r @18-20 UT2
FC média 126
RPE 4
App RowHero:
Duas primeiras séries com 60%+
Última…

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10/13/24 18:00.0 3,000m 3:00.0

7ª Regata Masters Sevilha (1.000m)
1X E
8+ F (500m)

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10/12/24 1:00:00.0 10,000m 3:00.0

7ª Regata Masters Sevilha (1.000m)
4X F
1X F
8+ E
4X E
4- F

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10/09/24 5:25 1,012m 2:40.9

Retorno

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10/09/24 2x250m/2:00r 1:38.8 1:38.8

2x 250m/2:00r @34+ 1a largada 6 remadas 2a ponta final 150m RPE 7-8

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10/09/24 20:58 4,538m 2:18.6

Aquecimento com acelerações

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10/08/24 6000m 27:55.4 2:19.6

6.000m @18-20 UT2
(10 fortes / 1k)
FC média 125 / RPE 3-4

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10/07/24 v20:00/1:00r...8 7,008m 2:16.9

Aquecimento c/ acelerações
6x 1:00/1:00r
3 @34 - largada e ritmo forte RPE 8-9 (1:43)
3 @32 - ritmo normal RPE…

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10/06/24 4:59 1,016m 2:27.4

Retorno

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10/06/24 30:04 6,769m 2:13.2

30:00 @18-22 Técnica
RPE 4-5

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10/03/24 7:00.0 1,230m 2:50.7

Aquecimento para musculação : Prensa horizontal, 2x Bicep 1 braço , 2x Remada 1 braço, 2x Puxada Lateral 1 br…

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10/02/24 5:19 1,010m 2:38.1

Retorno

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10/02/24 3x500m/2:30r 5:20.5 1:46.8

3x 500m/2:30r @32-34
1a largada + ritmo (FC 102-160)
2a ritmo prova (FC 108-160)
3a ritmo + ponta final (FC 116-183)
RPE…

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