Francisco Machado

Log

Date Distance Time Pace Comments Action
11/26/23 9,283m 38:17.7 1:47.3

Mikko’s Triangle
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11/26/23 619m 2:44.7 2:13.0

12
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11/24/23 4,086m 10:00.0 2:26.8

10 minutos cool down
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11/22/23 4,085m 8:19.6 2:02.3

Aerobic Capacity
150 Air Bike Cals - RPE 6
Every 3´and Start with alternate BTW
A) 5 Power Cleans T&G @61
B) 10…

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11/19/23 5,000m 16:36.2 1:39.6

Intervalos
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11/12/23 5,000m 18:01.8 1:48.1

10x 500
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11/08/23 10,000m 22:28.9 2:14.8

Aerobic Capacity
10K Bike Erg

Every 3´ and start with Alternate BTW
A) 5 Power Snatch t&G @30
B) 6 Dumbbel…

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11/06/23 8,905m 29:30.9 2:28.3

Recuperação ativa
Respiração Nasal
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11/03/23 4,534m 20:49.2 1:50.0

Row - Bike - Burpees
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11/01/23 10,000m 38:04.1 1:55.5

Intervalos RPE 6
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10/31/23 3,000m 11:31.3 1:55.2

10x 500
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10/30/23 10,000m 19:50.0 1:59.0

WOD - 2000/1500/1000/500m with three minutes rest - Bike
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10/27/23 15,901m 40:00.0 2:30.9

Medium - 40 minutes with rate change - Bike
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10/22/23 9,990m 42:00.0 2:06.1

Long - 2 x 21 min with rate increase / 4 min easy - Row
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10/16/23 10,000m 23:36.8 2:21.6

10k
a cada 3’ 10 reverse lunges / 10 GHD sit ups com bola de 6kg
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10/12/23 7,501m 30:00.0 1:59.9

Medium - 5 x 6 min / 1 min easy - Ski
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10/02/23 6,447m 15:00.0 2:19.5

Recuperação
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09/29/23 10,000m 19:12.2 1:55.2

10x 1000 / 5 sandbags T&G 50kg
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09/27/23 623m 1:40.0 1:20.2

20” for max
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09/26/23 6,129m 15:00.0 2:26.8

Recuperação
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