Francisco Machado

Log

Date Distance Time Pace Comments Action
04/12/23 3,694m 8:00.0 2:09.9 View workout
04/11/23 11,777m 30:00.0 2:32.8 View workout
04/09/23 29,038m 1:00:00.0 2:03.9

Long - 60 minutes with cadence changes every 5 minutes - Bike
app.erg.zone/w/…

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04/04/23 4,950m 20:00.0 2:01.2 View workout
04/01/23 2,051m 6:02.6 2:56.7 View workout
03/29/23 691m 2:00.0 1:26.8

20 sec max effort
app.erg.zone

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03/29/23 4,674m 10:00.0 2:08.3 View workout
03/27/23 17,372m 40:00.0 2:18.1 View workout
03/26/23 10,000m 22:07.2 2:12.7 View workout
03/16/23 6,000m 11:36.7 1:56.1

6000
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03/16/23 370m 0:50.4 2:16.2

Short - 2 x 4000m @ 80 rpm / 4 min easy - Bike
app.erg.zone/w/80oQgfBoR5ubiDM…

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03/16/23 5,998m 23:45.0 1:58.7

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

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03/14/23 1,287m 3:55.0 1:31.2 View workout
03/13/23 5,753m 23:00.0 1:59.9

Medium - 2-3-4-5-4-3-2 min pyramid / 2 min easy - Ski
app.erg.zone/w/CPFvwp3H…

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03/12/23 20,000m 39:20.3 1:58.0 View workout
03/08/23 1,305m 2:00.0 1:31.9 View workout
03/02/23 5,166m 20:00.0 1:56.1

Short - 5 x 4 min / 1 min easy - Row
app.erg.zone/w/c2JYQkWGSEKQ6myIkoiM7A

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03/02/23 239m 0:58.8 2:03.0

Short - 5 x 4 min / 1 min easy - Row
app.erg.zone/w/c2JYQkWGSEKQ6myIkoiM7A

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02/28/23 13,113m 25:00.0 1:54.3

WOD - 1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest - Bike
app.erg.zone/w/YYY…

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02/28/23 252m 1:06.9 2:12.7

Short - 21 minutes with rate increase - Row
app.erg.zone/w/le6cyemrRsGHWxI3qT…

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