Francisco Machado

Log

Date Distance Time Pace Comments Action
05/29/23 5,251m 15:00.0 2:51.3 View workout
05/28/23 3,000m 7:19.4 2:26.4

Short - 3 x 1500m / 3 min easy - Bike
app.erg.zone/w/pHkB2xWZT8WLH0LaWbYu4g

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05/28/23 10,000m 39:26.3 1:58.3

Medium - 10,000m with rate changes every 2000m: 24-22-24-26-24 - Row
app.erg.…

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05/26/23 3,600m 5:32.2 1:32.2

Bike erg intervals
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05/23/23 16,000m 30:03.7 1:52.7

Damper intervals
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05/20/23 8,000m 16:12.5 2:01.5

Wod
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05/19/23 9,600m 19:21.2 2:00.9

3x 3200
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05/19/23 9,600m 18:38.2 1:56.4

3x 3200
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05/19/23 4,182m 10:00.0 2:23.4 View workout
05/18/23 4,514m 10:00.0 2:12.9 View workout
05/15/23 20,000m 40:13.6 2:00.6

Long - 5 x 4000m cadence change / 2 min easy - Bike
app.erg.zone/w/s65SSppYRB…

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05/12/23 12,879m 30:02.0 2:19.9 View workout
05/09/23 14,145m 30:00.0 2:07.2 View workout
05/09/23 4,981m 20:09.2 2:01.3

Medium - 40 minutes with rate change 22-24-26 - Row
app.erg.zone/w/eO2Rw1e-TV…

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05/09/23 90m 0:53.5 4:57.2

Long - 60 minutes with rate changes every 5 minutes: 22-26-22-26 - Row
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05/05/23 4,171m 10:00.0 2:23.8

Aquecimento
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05/03/23 7,743m 14:30.0 1:52.3

Intervals GrowUp
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04/23/23 940m 3:07.9 1:39.9 View workout
04/21/23 5,060m 20:00.0 1:58.5 View workout
04/18/23 6,286m 15:00.0 2:23.1 View workout