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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
04/17/20 3x5000m/3:00r 1:10:33.3 2:21.1

1º e 3º 5 km aquec/recup com atenção à FC
2º 5 km em 1000m / 20-22-24-22-20

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04/15/20 3x4000m/3:00r 56:48.6 2:22.0

1º e 3º 4 km com atenção à FC
2º 4 km em 500m @1:56 / 500m @2:30 (90% / 70%)

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04/14/20 3x30:00/3:00r 18,884m 2:22.9

atenção à FC

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04/12/20 100m 0:17.9 1:29.5 View workout
04/12/20 100m 0:18.1 1:30.5 View workout
04/12/20 7:00 1,353m 2:35.2

retorno à calma

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04/12/20 3x11:00/3:00r 7,548m 2:11.1

3x 3-2-1-2-3 @18-20-22-20-18

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04/12/20 20:00 4,081m 2:27.0

aquecimento

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04/10/20 5000m 20:43.4 2:04.3

teste - quebra 20 segundos aos 4km

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04/10/20 20:00 4,171m 2:23.8

aquecimento

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04/09/20 10:00 1,965m 2:32.6

retorno à calma com FC 140 max

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04/09/20 3x10:00/3:00r 6,791m 2:12.5

18spm max com atenção ao ritmo cardiaco e recuperação nos 3.00 descanso

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04/09/20 20:00 4,003m 2:29.8

aquecimento

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04/08/20 20:00 4,521m 2:12.7

aumento de pressão de -0:05 split a cada 5:00 (@19)

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04/08/20 20:00 4,138m 2:24.9

aquecimento

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04/07/20 4x10:00/0:30r 8,790m 2:16.5

a rolar, sem esforço/fadiga muscular
1 - 8@18 / 2@20
2- 5@18 / 5@20
3- 8@20 / 2@22
4- 5@20 / 5@22

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01/24/18 5:07 885m 2:53.5 View workout
01/24/18 2:13 516m 2:09.4 View workout