Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/18/26	30:00.0	13,250m	2:15.8	BikeErg	30' bike UT2, 50%, RPE 3	View workout
03/17/26	20:00.0	7,480m	2:40.4	BikeErg	Aquecimento 10' bike Circuito (2x5 reps leve) + 5x5reps Leg extension 59, Hip abductor 61, Prensa inclinada 200, Split squat…	View workout
03/16/26	2x20:00/2:00r	8,872m	2:15.2	RowErg	(semana deload - reduzir volumes, manter intensidade) 2x 20:00/2:00r @18-20 UT2, 50%, RPE 3	View workout
03/15/26	1x3000m/r	12:00.1	2:00.0	RowErg	3.000/6:00r @26-30 AT, 77%, RPE 7 (3a série com 2x 1.500 @2:00 - fadiga)	View workout
03/15/26	v10:00/2:00r...2	5,129m	2:09.5	RowErg	Aquecimento 10' ergo 3x 3.000/6:00r @26-30 1a série Tempo, 74%, RPE 6 (Mudança de ergo para próxima…	View workout
03/12/26	10:00.0	3,800m	2:37.8	BikeErg	1. Aquecimento 5' bike Circuito 5x 5reps Leg extension 45, Hip Abductor 45, Prensa inclinada 180, Agachamento 90 Retorno…	View workout
03/11/26	v10:00/1:00r...10	6,892m	2:01.8	RowErg	-- alteração plano validada -- Aquecimento 7' bike + 10' ergo 9x 2:00/2:00r @28-30 TR, 93%, RPE 7 …	View workout
03/10/26	15:00.0	5,400m	2:46.6	BikeErg	Aquecimento 15' + Retorno 5' bike 15' Aquecimento articular e funcional Deadlift 5x5 reps 50-70-80-80-90 Ci…	View workout
03/09/26	3x20:00/4:00r	13,736m	2:11.0	RowErg	3x 20:00/4.00r @18-20 (último 1' máx) UT2, 57% (3x 19:00), RPE 3	View workout
03/08/26	1:10:00.0	15,000m	2:20.0	Water	4X Barreiro 2x (1.500+500) @26-30 1X Barreiro 2.300 @24	View workout
03/07/26	1:00:00.0	12,000m	2:30.0	Water	C2X Barreiro 3x 12:00 @22	View workout
03/05/26	20:00.0	8,800m	2:16.3	BikeErg	Aquecimento 10'+10' bike, UT3/2 Circuito c/ 5 sets 6x Swing curto 32kg, 9x Clean+Agachamento 15kg, 12x Flutter-kicks…	View workout
03/04/26	24:00.0	12,120m	1:58.8	BikeErg	Aquecimento 12´bike 2x 12:00/4:00r bike (ergos não disponíveis) UT1 (FC 142), RPE 5 (possivelmente watts…	View workout
03/03/26	20:00.0	7,880m	2:32.2	BikeErg	Aquecimento 20' bike Circuito 6 reps c/ sets 1x+3x Hip abductor 39+3x56, Leg extension 39+3x54, Trapbar deadlift 50+3x80,…	View workout
03/02/26	3x20:00/3:00r	13,577m	2:12.5	RowErg	3x 20:00/3:00r @18-20 UT2, 57%, RPE 3-4	View workout
03/02/26	7:05	1,508m	2:21.1	RowErg	Aquecimento 7' ergo	View workout
03/01/26	1:00:00.0	12,000m	2:30.0	Water	4X Barreiro Técnica + 4:00@24 + 4x (1:00@24/1:00@20) 3 largadas	View workout
02/28/26	1:00:00.0	10,000m	3:00.0	Water	4X Barreiro UT2/1 "Resiliente" (mau tempo)	View workout
02/26/26	20:00.0	8,050m	2:29.0	BikeErg	Aquecimento 20' bike 15' aquecimento articular e funcional Circuito 18-15-12-9-6-3 reps PESO-MORTO & REMADA-AL…	View workout
02/25/26	v7:00/2:00r...3	7,326m	2:06.9	RowErg	Aquecimento 10' bike + 7' ergo 2x 12:00/4:00r @22-24 UT1, 70%, RPE 6-7	View workout
02/24/26	20:00.0	7,900m	2:31.8	BikeErg	Aquecimento 20' bike 3x8 Vertical push-up 12,5 Esq/Dir Circuito 6 reps x (Sets : 1 leve + 3 hard) Leg extension 39+5…	View workout
02/23/26	3x20:00/2:30r	13,268m	2:15.6	RowErg	3x 20:00 @18-20 UT2, 50%, RPE 3	View workout
02/22/26	1:00:00.0	12,000m	2:30.0	Water	4X Barreiro Técnica e 2.800m @26	View workout
02/21/26	1:00:00.0	10,000m	3:00.0	Water	4X (misto) Barreiro UT2 c/ acelerações	View workout
02/19/26	30:00.0	13,600m	2:12.3	BikeErg	30' bike UT2 15' aquecimento articular e funcional Circuito 8 sets 12x CLEAN LONGO 20, 9x FLUTTER-KICKS (Rep=DIR+E…	View workout

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