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Log

Date Workout Score Ave Comments Action
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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08/29/24 15:00 3,114m 2:24.5

Aquecimento

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08/28/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação (peso morto, prensa horizontal, leg curl e extension, dorsal e remada sentada, supino) 4x10 rep…

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08/26/24 54:00.0 9,020m 2:59.6

1X - Avis (pista)
4x 2.250m/2:00r Ut2 (RPE 4) com foco técnico

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08/25/24 54:00.0 8,200m 3:17.5

1X - Avis (pista)
Aquecimento
5x 5+25/2:00r @30
1 ponta final
Retorno

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08/24/24 15:00.0 3,000m 2:30.0

Aquecimento para musculação (agachamento, prensa horizontal, supino, remada deitada) 2x12+2x10+2x8 (1:2:3)

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08/23/24 1:09:00.0 10,690m 3:13.6

1X - Avis (pista)
Rolar em Ut2 (RPE 4-5)

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08/21/24 5:03 954m 2:39.0

Retorno

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08/21/24 10x500m/2:00r 19:27.5 1:56.7

10x 500m/2:00r @26 c/ parcial 5k (RPE 7)
7a série @28 para sentir o parcial "leve"

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08/21/24 10:06 2,112m 2:23.4

Aquecimento (banda cardio)

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08/21/24 5:15 1,065m 2:28.0

Aquecimento

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08/20/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação (abdutor quad, prensa inclinada, leg curl e extension, lateral e remada sentada, supino horizon…

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08/19/24 250m 0:47.5 1:35.0

Teste 250m sub-máximo

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08/19/24 3x3000m/2:00r 42:56.2 2:23.1

3x 3.000m/2:00r @18
Ut2 (RPE 3-4)

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08/10/24 1:07:55.0 8,600m 3:56.9

3.ª etapa Remo de Mar
Travessia Vila Praia Âncora - Caminha (C1X)

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08/08/24 5:01 994m 2:31.8

Descompressão

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08/08/24 3x3000m/2:00r 43:00.9 2:23.3

3x 3.000m/2:00r @18 fácil 75% FC máx
1ª normal / 2ª drag 0 / 3ª pés soltos

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08/07/24 15:00.0 3,120m 2:24.2

Aquecimento para musculação de repouso de época
(abdutor quad, prensa horizontal, leg extension, lateral e remad…

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08/06/24 3x3000m/2:00r 43:29.1 2:24.9

3x 3.000m/2:00r @18 fácil FC 75% máx
(ultima série com pés soltos)

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08/04/24 1:00:00.0 10,490m 2:51.5

2x

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08/03/24 54:00.0 6,650m 4:03.6

4-

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08/01/24 40:07 8,419m 2:22.9

2x 20:00/3:00r @18 fácil FC 75% max (detox férias)

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07/14/24 47:00.0 8,000m 2:56.2

2x técnica

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07/13/24 50:00.0 10,000m 2:30.0

4-
2.000m @24-26
1.000m @28

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07/12/24 5:04 1,003m 2:31.5

Retorno

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