Francisco Machado

Log

Date Distance Time Pace Comments Action
05/17/24 3,000m 10:27.7 1:44.6

Short - 12 x 250m / 45 sec easy - Row
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05/17/24 3,000m 10:29.8 1:44.9

Short - 12 x 250m / 45 sec easy - Ski
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05/11/24 3,448m 8:47.5 2:32.9

10m recup RPE 6
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05/09/24 4,000m 15:52.7 1:59.0

Short - 8 x 500m / 1 min easy - Row
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05/09/24 160m 0:37.3 1:56.5

Short - 8 x 500m / 1 min easy - Row
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05/02/24 10,000m 23:00.3 2:18.0

Medium - 4000m, 3000m, 2000m, 1000m / 3 min easy - Bike
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05/01/24 4,534m 10:00.0 2:12.3

10 minutos cool down
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04/27/24 4,290m 10:00.0 2:19.8

Aquecimento
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04/22/24 7,169m 30:00.0 2:05.5

Medium - 6 x 5 min / 2 min easy - Row
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04/17/24 12,415m 30:00.0 2:24.9

30 recup
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04/17/24 850m 2:06.3 2:28.5

30 recup
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04/16/24 4,000m 26:27.3 1:55.8

Ativação RPE 7
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04/16/24 8,000m 15:19.5 1:54.9

Short - 8 x 1000m / 1 min easy - Bike
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04/14/24 16,500m 48:29.0 1:59.6

Descending
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04/05/24 1,500m 5:22.0 1:47.3

1500
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03/30/24 16,000m 31:09.2 1:56.8

4X4
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03/30/24 9,012m 30:57.1 1:54.0

Pirâmide calorias
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03/30/24 423m 1:46.6 2:06.0

Short - 5000m with rate changes every 1000m: 24-26-28-26-24 - Row
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03/30/24 220m 0:59.8 2:15.9

Short - 5000m with rate changes every 1000m: 24-26-28-26-24 - Row
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03/27/24 8,716m 20:00.0 2:17.6

20m recup
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