Francisco Machado

Log

Date Distance Time Pace Comments Action
07/25/24 9,000m 36:01.5 2:00.0

Indoor Rowing - Session of the Week - Free GARAGEATHLETE Sessions
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07/21/24 17,500m 40:00.0 2:17.1

Medium - 40 minutes with cadence change - Bike
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07/19/24 10,000m 28:41.1 2:52.1

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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07/11/24 500m 1:50.9 1:43.9

250, 250, 500
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07/11/24 3,000m 10:05.4 1:54.9

MultiErg - Session of the Week - Free GARAGEATHLETE Sessions
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07/11/24 3,000m 8:27.0 1:50.0

Test
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07/06/24 7,836m 13:58.7 1:47.0

Dadhours
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07/06/24 973m 3:49.6 1:51.0

Mikko’s Triangle
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07/02/24 3,480m 10:04.5 1:58.6

Aeróbic Capacity
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07/02/24 3,500m 10:05.1 1:58.1

Aeróbic Capacity
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07/02/24 3,499m 9:58.5 1:53.7

Aeróbic Capacity
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07/02/24 524m 1:02.1 1:58.5

Aeróbic Caapcity
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06/29/24 5,777m 15:00.0 2:35.7

15’ recuperação
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06/21/24 10,000m 39:30.6 1:58.5

Indoor Rowing - Session of the Week - Free GARAGEATHLETE Sessions
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06/15/24 6,001m 15:00.0 2:29.9

15’ recuperação
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06/14/24 1,205m 5:04.3 2:06.2

Recup
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06/12/24 2,500m 8:32.2 1:42.4

Intervalos
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06/11/24 10,299m 22:00.0 2:08.1

Short - 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy - Bike
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06/07/24 7,000m 14:00.0 2:00.0

WOD - 500m/1000m/500m/1000m/500m with two minutes rest. - Bike
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06/07/24 3,200m 11:21.0 1:46.4

Intervalos
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