Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/05/26	3:45.0	1,200m	1:33.7	RowErg	5x 0:45/6:00r @max 1:34.9, 1:34.7, 1:33.7, 1:33.2, 1:32.6	View workout
09/05/26	10:00.0	3,300m	3:01.8	BikeErg	Aquecimento 10' bike	View workout
09/04/26	45:00.0	19,200m	2:20.6	BikeErg	45:00 bike UT2 RPE 3/4	View workout
09/02/26	7:00.0	2,800m	2:30.0	BikeErg	Aquecimento 7' bike + 8' core (4x10) Supino 40/40/45/50, Agachamento 60/60/70/80, Remada sentada 41/43/45/47, Trapbar de…	View workout
09/01/26	4x1:00/3:00r	1,093m	1:49.7	RowErg	4x 1:00/3:00r 30	View workout
09/01/26	10:00	1,152m	4:20.4	RowErg	10:00r	View workout
09/01/26	4x1:00/3:00r	1,058m	1:53.4	RowErg	4x 1:00/3:00r @30	View workout
09/01/26	1x4000m/2:00r	18:48.0	2:21.0	RowErg	Aquecimento 4k @UT2	View workout
08/30/26	1:10:00.0	9,560m	3:39.6	Water	1X Avis 6x 1:00/6:00r @Max (Parciais de 1:55, última a 2:00) RPE 9-10	View workout
08/28/26	5:00.0	1,060m	2:21.5	RowErg	Aquecimento 5' ergo + 12' core (5x8) Agachamento 50/60/70/75/80, Supino 40/40/40/50/50, Remada sentada 41/43/45/47/47 (…	View workout
08/25/26	45:00.0	19,480m	2:18.6	BikeErg	45' bike UT3/UT2	View workout
08/24/26	10:00.0	4,100m	2:26.3	BikeErg	Aquecimento 10' bike (3a semana - 4x8) Vertical push-up Esq-Dir Db 7.5/10/10/12.5, Bíceps curls Esq-Dir Db 7.5/7.5/10…	View workout
08/23/26	37:16.0	8,000m	2:19.7	RowErg	2x 4.000m/1:30r @18-20 UT3, RPE 3	View workout
08/15/26	1:00:00.0	25,800m	2:19.5	BikeErg	2x 30:00/2:00r UT2, RPE 3	View workout
08/13/26	10:00	2,115m	2:21.8	RowErg	Aquecimento 10' ergo 20' abdominais/articular (2° semana - 3x10) Agachamento 60, RDL 70, Leg extension 45, Leg cur…	View workout
08/11/26	5:00.0	1,070m	2:20.1	RowErg	Aquecimento 5' ergo 15' abdominais (2ª semana - 3x10) Db Vertical push-up e/d 10, Db Biceps e/d 7.5, Vertical lat…	View workout
08/09/26	v20:00/2:00r...9	8,283m	2:08.1	RowErg	Aquecimento c/ acelerações 20:00 ergo 8x 500m/2:00r @26 AT, 87%, RPE 6	View workout
08/08/26	v12:00/2:00r...11	9,574m	2:11.6	RowErg	Aquecimento 12' ergo 10x 3:00/1:30r @20 UT2/1, 63%, RPE 4/5 (série @24 leve)	View workout
08/07/26	5:20	1,172m	2:16.5	RowErg	Aquecimento 5' ergo 20' Circuito abdominais + articulação (1ª semana - 3x8) Leg extension 45, Leg cu…	View workout
08/06/26	50:00.0	21,770m	2:17.8	BikeErg	50:00 bike UT2, 50%, RPE 3	View workout
08/05/26	5:00	1,117m	2:14.2	RowErg	Aquecimento 5' bike + 5' ergo Circuito 15' abdominais -> Início de treino de força (3x8 até…	View workout
08/03/26	2x15:00/1:30r	6,626m	2:15.8	RowErg	2x 15:00/1:30r @18-20 UT2, RPE 4	View workout
08/02/26	30:00.0	6,465m	2:19.2	RowErg	2x 15:00/1:30r @18-20 UT3, RPE 3 3x8 (leve) Leg curl, Leg extension, Hip abductor, Agachamento, RDL 3x6 Kb Xeno-row…	View workout
08/01/26	45:00.0	19,020m	2:21.9	BikeErg	(De volta aos treinos) 45:00 @90 rpm UT3, RPE 3 ) 3x8 (leve) Vertical lat pull-down, Db Vertical push-up e/d, Supino…	View workout
07/14/26	2x15:00/1:30r	6,674m	2:14.8	RowErg	2x 15:00/1:30r UT2 2x6 + 4x6 Leg extension 40, Supino 40, Agachamento 70	View workout

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