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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
09/18/24 2:25 353m 3:25.8

Recuperação (de 6:00)

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09/18/24 0:45 238m 1:34.5

Teste 0:45
RPE 9

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09/18/24 20:00 4,262m 2:20.7

Aquecimento com acelerações

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09/17/24 13:00.0 2,500m 2:36.0

Aquecimento e retorno para musculação (Leg curl & extensions, Agachamento, Supino) em 4x10 75% 1:2:2:3 + (Prensa horizo…

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09/16/24 4x3000m/1:30r 56:14.9 2:20.6

4x 3.000m/1:30r @20 Ut2
RPE 4

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09/15/24 54:00.0 8,500m 3:10.5

C2X - Barreiro
2.000m @26

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09/14/24 1:00:00.0 9,620m 3:07.1

1X - Barreiro
3x 1.000m/5:00r @28-32
1ª ok
2ª péssima (600m)
3ª má (850 m)

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09/12/24 15:00.0 3,100m 2:25.1

Aquecimento e retorno para musculação (Prensa inclinada, Abdutor quad, Lateral sentado e Supino+ 2x puxada 1 braço)…

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09/11/24 20:00 4,209m 2:22.5

Aquecimento com acelerações

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09/11/24 21:00.0 2,588m 4:03.4

Recuperação e retorno

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09/11/24 12:00.0 3,407m 1:45.6

3x (4x 1:00/1:00r @28-30-32-34+)/5:00r
1:51.5/1:49.0/1:44.5/1:41.6 (29-31-32-35)
1:51.1/1:48.6/1:44.8/1:41.3 (29-31-32-36)
1:…

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09/10/24 15:00.0 3,220m 2:19.7

Aquecimento para musculação (Prensa horizontal, abdutor quad, leg curl e extension 2x12+2x10+2x8 1:2:3 85%) + (Remada senta…

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09/09/24 4x3000m/2:00r 56:31.2 2:21.3

4x 3.000m/2:00r @18 Ut2
75% FC máx, RPE 3-4
HRM 124, 95% < 135

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09/08/24 52:00.0 6,900m 3:46.0

8+ Barreiro
(Ut2 + @22/24) RPE 4-5
(2x 500m/5:00r @80%)
RPE 7-8

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09/07/24 1:08:00.0 10,000m 3:24.0

4- Barreiro
RPE 4-5

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09/05/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação (Prensa horizontal, supino + 2x puxada 1 braço, lateral e remada sentada, Lat pull) 4x10…

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09/04/24 3:23 537m 3:09.3

Retorno

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09/04/24 v2000m/6:00r...4 6,500m 2:02.4

2k@22 / 2k@24 / 1.5k@24-26 / 1k@26
RPE 5 a 7

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09/04/24 5:59 1,252m 2:23.5

Aquecimento

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09/03/24 15:00.0 3,100m 2:25.1

10:00 Aquecimento + 5:00 Retorno no treino de musculação (Prensa horizontal, peso morto, abdutor quad, leg curl e extension…

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09/02/24 3x3000m/1:30r 42:00.8 2:20.0

3x 3.000m/1:30r @18 Ut2
75% FC máx, RPE 3-4

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09/01/24 33:00.0 5,000m 3:18.0

C1X - Barreiro
RPE 6

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08/31/24 1:00:00.0 10,800m 2:46.6

1X - Barreiro
Ut2 com foco na técnica (RPE 4)

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08/29/24 5:23 952m 2:49.8

Retorno

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08/29/24 4x4:00/4:00r 4,099m 1:57.1

4x 4:00/4:00r
1-3 @26 , 2-4 @28
RPE 6-7

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