Francisco Machado

Log

Date Distance Time Pace Comments Action
09/10/24 3,000m 12:00.3 2:00.0

Pirâmide Ski + Kettlebell Snatch
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09/09/24 12,000m 26:30.1 2:12.5

BikeErg - Session of the Week - Free GARAGEATHLETE Sessions
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09/05/24 5,326m 19:23.0 2:12.8

Ativação
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09/03/24 2,500m 4:07.9 1:39.1

Intervalos
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09/01/24 20,000m 46:32.3 2:19.6

Medium - 20,000m with cadence changes every 4000m - Bike
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08/30/24 3,857m 10:00.0 2:35.5

10m recup RPE 6
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08/28/24 10,000m 19:32.3 1:57.2

10k
10k bike erg RPE 6
Every 3´and start with Alternate BTW:
A) 40 M Sandbag bearhug carry
B) 10 M Walking lunges @…

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08/28/24 1,244m 2:14.2 1:47.8

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08/26/24 2,827m 7:00.0 2:28.5

Recup
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08/25/24 5,000m 12:32.3 2:30.4

Bike and rings
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08/24/24 4,015m 7:00.0 1:44.6

Short - 7 x 1min @ 26 spm / 30 sec easy - Bike
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08/23/24 1,000m 3:29.5 1:44.7

1k
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08/17/24 5,768m 15:00.0 2:36.0

15’ recuperação
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08/15/24 1,000m 3:18.8 1:39.4

1K
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08/11/24 17,249m 55:55.7 2:01.7

999 cals
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08/09/24 5,624m 15:00.0 2:40.0

15’ recuperação
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08/06/24 3,884m 10:00.0 2:34.4

10m recup RPE 6
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08/01/24 500m 1:54.3 1:41.3

MultiErg - Session of the Week - Free GARAGEATHLETE Sessions
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07/30/24 4,053m 10:00.0 2:28.0

10m recup RPE 6
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07/29/24 6,000m 21:38.5 1:48.2

SkiErg - Session of the Week - Free GARAGEATHLETE Sessions
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