Francisco Machado

Log

Date Distance Time Pace Comments Action
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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03/25/24 16,898m 40:00.0 2:22.0

40 minutos recuperação
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03/23/24 10,000m 35:53.8 1:47.6

Intervalos
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03/17/24 20,000m 49:13.4 2:27.6

Medium - 20,000m with cadence changes every 4000m - Bike
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03/08/24 10,000m 39:23.0 2:01.0

Multierg RPE 6
Respiração Nasal
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03/06/24 4,229m 10:00.0 2:21.8 View workout
03/04/24 8,525m 20:00.0 2:20.7

20m recup
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03/02/24 5,664m 15:00.0 2:38.8

Recuperação
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02/28/24 4,318m 10:00.0 2:18.9

10m recup RPE 6
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02/25/24 10,000m 42:49.7 2:08.4

10k
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02/22/24 10,000m 39:47.7 2:01.8

Multierg RPE 6
Respiração Nasal
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02/19/24 8,320m 20:00.0 2:24.2

20m recup
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02/12/24 10,000m 25:46.7 2:34.6 View workout
02/08/24 12,918m 30:00.0 2:19.3

30 recup
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02/02/24 13,858m 30:00.0 2:09.8

30 recup
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02/01/24 7,000m 29:37.5 2:06.9

Another 7k
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