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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
06/08/26 4x1:00/0:30r 1,149m 1:44.4

4x 1:00/0:30r @ ritmo prova
AT/AN Endurance, 115%, RPE 8
5:00 intervalo para 2° bloco

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06/08/26 20:00 4,589m 2:10.7

Aquecimento com acelerações

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06/05/26 7x0:30/5:00r 1,186m 1:28.5

7x 0:30r/5:00r @MAX
(em largada)
AN Power, 192%, RPE 8-9

Retorno 5' bike

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06/05/26 15:00 3,427m 2:11.3

Aquecimento com acelerações

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06/05/26 10:00.0 3,980m 2:30.7

Aquecimento 10' bike

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06/04/26 50:00.0 8,724m 2:51.9

8+ (misto) Barreiro

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06/03/26 1000m 4:26.2 2:13.1

4x 500m/3:00r
4a - ritmo prova e ponta final (1:42,9)

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06/03/26 1000m 3:55.6 1:57.8

4x 500m/3:00r
3a - ritmo prova e ponta final (1:43,3)

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06/03/26 4:02 521m 3:52.5

4x 500m/3:00r
2a - largada e ritmo prova (1:45)

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06/03/26 2:54 522m 2:46.9

4x 500m/3:00r
1a - largada e ritmo prova (1:47)

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06/03/26 22:00 4,981m 2:12.5

Aquecimento com 1:00 @race pace

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06/02/26 20:00 4,437m 2:15.2

20:00 @18-20
UT2, 54%, RPE 3
Circuito 4x6
Leg extension 52, Agachamento 60, RDL 50, Supino 40, Remada sentada divergente 32

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06/02/26 20:00.0 8,080m 2:28.5

20:00 bike UT3/2

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06/01/26 1000m 3:40.6 1:50.3

Teste 1k - conservador

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06/01/26 2:52 433m 3:18.7

Retorno

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06/01/26 1000m 3:53.4 1:56.7

Teste 1k - falha

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06/01/26 1:38 337m 2:25.6

Teste arranque

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06/01/26 17:00 3,867m 2:11.8

Aquecimento com 1:00 race pace

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06/01/26 10:00 2,202m 2:16.2

Aquecimento

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05/29/26 5:12 963m 2:42.0

Retorno

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05/29/26 7x0:30/1:00r 1,078m 1:37.4

Semana 4 (3ª sessão)
7x 0:30/1:00r @submax - Set 2
AN Endurance, 144%, RPE 7-8

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05/29/26 3:01 512m 2:57.0

5' intervalo entre séries

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05/29/26 7x0:30/1:00r 1,063m 1:38.7

Semana 4 (3ª sessão)
7x 0:30/1:00r @submax - Set 1
AN Endurance, 138%, RPE 7-8

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05/29/26 20:00 4,237m 2:21.6

Aquecimento com acelerações

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05/28/26 7x0:30/5:00r 1,188m 1:28.3

Semana 4 (2ª sessão)
7x 0:30/5:00r @MAX
AN Power, 193%, RPE 8-9

Retorno 6' bike

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