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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
07/11/26 1:00:00.0 11,000m 2:43.6

1X - Barreiro
Técnica, técnica, técnica

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07/05/26 10:00 2,241m 2:13.8

Aquecimento 10' ergo + 10' articular
Circuito 2x6 leve + 4x6 60%
Supino 40, Agachamento 60, Remada sentada 45, RDL 60…

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07/03/26 40:00.0 17,760m 2:15.1

2x 20:00/1:00r UT2
10:00@4-6, 5:00@8, 5:00@6

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07/01/26 20:00 4,477m 2:14.0

20:00 UT2
Circuito 2x6 leve + 4x6 60%
Leg extension 40, Agachamento 60, Vertical Lat pull-down 40, RDL 50, Vertical push-up (Esq+…

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06/28/26 20:00.0 4,000m 2:30.0

CN Velocidade (Montemor-o-Velho)

8+ 1.000m, 3:40,4 (2.º)

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06/28/26 20:00.0 4,000m 2:30.0

CN Velocidade (Montemor-o-Velho)

4+ 1.000m, 3:39,7 (1.º)

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06/26/26 30:00.0 12,080m 2:29.0

Bike leve
2x 250m/5:00r @90%

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06/25/26 10:00.0 2,200m 2:16.3

Aquecimento
30' Circuito Mobilidade

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06/23/26 v500m/8:00r...2 750m 1:42.0

500m com largada, início e ritmo de prova
250m finais a partir de ritmo de prova

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06/23/26 20:00 4,536m 2:12.2

Aquecimento com acelerações

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06/21/26 1:45:00.0 14,000m 3:45.0

4+ Barreiro (1h)
1.000m + largadas
8+ Barreiro (45m)

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06/20/26 1:00:00.0 10,000m 3:00.0

4+ Barreiro
4x 500m/4:00r @32-36

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06/18/26 5x1:00/5:00r 1,566m 1:35.7

5x 1:00/5:00r @MAX
AN Power, 152%, RPE 9
(conservador, +1 no tanque)
Retorno 5' bike

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06/18/26 5:00.0 1,080m 2:18.8

2a sessão
15' Aquecimento articular e funcional
4x (6x remada alta (strict) 24kg, 9x swing curto 24kg, 12x arco din…

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06/18/26 20:00.0 4,410m 2:16.0

Aquecimento com acelerações

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06/16/26 5x500m/4:00r 8:43.4 1:44.6

1x 500m em sub-esforço para adaptação
4x 500m/4:00r @34+
AN Endurance, 118%, RPE 8
(Largada até…

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06/16/26 15:00 3,404m 2:12.1

Aquecimento 15'
5' leve (articular)
1' em ritmo prova
9' UT2/UT1

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06/16/26 10:00.0 3,970m 2:31.1

Aquecimento 10' bike

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06/14/26 40:00.0 7,000m 2:51.4

4+ Avis
5x 1:00/4:00r @36 (1:51 - 1:46)

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06/13/26 50:00.0 10,000m 2:30.0

4+ Avis
UT2 + UT1

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06/13/26 40:00.0 7,000m 2:51.4

1X, 4+ e 8+ Avis (Camp. Regional Velocidade)
1X 04:41,520
4+ 03.49,490
8+ (misto) 03:59,670

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06/11/26 5:00.0 1,995m 2:30.3

Aquecimento 5' bike
15' Aquecimento articular e funcional
Circuito 6x (12x clean&press 10kg, 9x mountain climber c…

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06/10/26 55:00.0 9,750m 2:49.2

Y4+ Barreiro
2.000m @26

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06/09/26 15:00.0 6,770m 2:12.9

Aquecimento 15' bike
15' Aquecimento articular e funcional
Circuito 15-12-9-6-3
Swing longo Kb 24kg, Flutter kicks…

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06/08/26 6x0:40/0:20r 1,148m 1:44.5

6x 0:40/0:20r @ ritmo prova
AT/AN Endurance, 115%, RPE 8

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