Concept2 Logbook | Log for Francisco Machado

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Francisco Machado

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
01/07/24	2,897m	12:00.0	2:04.2	SkiErg		Short - 6 x 2 min / 1 min easy - Ski app.erg.zone/w/33Aj67KAR8KFSxEgjy3afQ	View workout
01/07/24	7,967m	14:22.2	1:48.2	BikeErg		WOD - 20 - 40 - 60 - 80 - 100 Cal with 2 minutes easy - Bike app.erg.zone/w/N…	View workout
12/31/23	21,097m	1:26:50.3	2:03.4	RowErg	Hwt	Meia-Maratona app.erg.zone	View workout
12/26/23	10,000m	25:39.2	2:33.9	BikeErg		10k app.erg.zone	View workout
12/26/23	2,050m	10:23.7	2:32.1	RowErg	Hwt	150 cals 150 Cal Row RPE 6 Every 3´and Start with: 8 bench press RPE 6/7 + 8 Push ups View workout
12/25/23	21,097m	1:26:42.4	2:03.2	SkiErg		Meia-Maratona app.erg.zone	View workout
12/18/23	12,000m	29:27.8	2:27.3	BikeErg		12K Bike Erg 12K Bike Erg RPE 6 Every 3´And Start With. Alternate BTW: A) 5 American KB Swings @32 + 10 T2B - Unbroken<…	View workout
12/06/23	9,000m	33:56.2	2:10.9	MultiErg		Active Recovery AMRAP 30´ Nose breathing 1k bike erg 500 M Ski erg 1´ Sandbag bearhug hold @70kg	View workout
12/05/23	5,000m	20:00.2	2:00.0	SkiErg		WOD - 2000/1500/1000/500m with three minutes rest - Ski app.erg.zone/w/ZaS_18…	View workout
12/04/23	750m	3:14.6	2:09.7	SkiErg		3x 250m / 10 DB Deadlifts 2x 15kg Respiração nasal RPE 5 app.erg.zone	View workout
12/04/23	8,002m	20:00.0	2:29.9	BikeErg		Recuperação pós comp Respiração nasal RPE 5 app.erg.zone	View workout
11/30/23	13,434m	30:00.0	2:13.9	BikeErg		Ativação pré comp app.erg.zone	View workout
11/29/23	600m	1:40.0	1:23.3	RowErg	Hwt	5x 20” Descanso 4’ entre sete app.erg.zone	View workout
11/29/23	1,239m	1:40.0	1:20.7	BikeErg		5x 20” Descanso 4’ entre sets. app.erg.zone	View workout
11/27/23	5,655m	10:43.6	1:53.8	BikeErg		WOD - 10 x 20 calories/:20 rest - Bike app.erg.zone/w/W-fj6FCdSIKtHsfnkFmPFg<…	View workout
11/26/23	9,283m	38:17.7	1:47.3	MultiErg		Mikko’s Triangle app.erg.zone	View workout
11/26/23	619m	2:44.7	2:13.0	RowErg	Hwt	12 app.erg.zone	View workout
11/24/23	4,086m	10:00.0	2:26.8	BikeErg		10 minutos cool down app.erg.zone	View workout
11/22/23	4,085m	8:19.6	2:02.3	BikeErg		Aerobic Capacity 150 Air Bike Cals - RPE 6 Every 3´and Start with alternate BTW A) 5 Power Cleans T&G @61 B) 10…	View workout
11/19/23	5,000m	16:36.2	1:39.6	RowErg	Hwt	Intervalos app.erg.zone	View workout

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