Francisco Machado

Log

Date Workout Score Ave Comments Action
06/04/24 3x10:00/2:00r 7,402m 2:01.5

Long - 4 x 10 min / 2 min easy - Ski
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06/02/24 10:00 3,999m 2:30.0

10m recup RPE 6
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05/22/24 5x6:00/2:00r 13,846m 2:10.0

Medium - 5 x 6 min / 2 min easy - Bike
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05/18/24 10:00 4,007m 2:29.7

10m recup RPE 6
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05/17/24 500m 1:10.5 2:21.0

WOD - 12 x 250m / 45 sec easy - Bike
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05/17/24 12x250m/0:45r 10:27.7 1:44.6

Short - 12 x 250m / 45 sec easy - Row
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05/17/24 12x250m/0:45r 10:29.8 1:44.9

Short - 12 x 250m / 45 sec easy - Ski
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05/11/24 8:47 3,448m 2:32.9

10m recup RPE 6
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05/09/24 8x500m/1:00r 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 v4000m/3:00r...4 10,000m 2:18.0

Medium - 4000m, 3000m, 2000m, 1000m / 3 min easy - Bike
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05/01/24 10:00 4,534m 2:12.3

10 minutos cool down
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04/27/24 10:00 4,290m 2:19.8

Aquecimento
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04/22/24 6x5:00/2:00r 7,169m 2:05.5

Medium - 6 x 5 min / 2 min easy - Row
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04/17/24 30:00 12,415m 2:24.9

30 recup
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04/17/24 2:06 850m 2:28.5

30 recup
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04/16/24 v400m/1:06r...10 4,000m 1:55.8

Ativação RPE 7
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04/16/24 8x1000m/1:00r 15:19.5 1:54.9

Short - 8 x 1000m / 1 min easy - Bike
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04/14/24 v2000m/0:18r...20 16,500m 1:59.6

Descending
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04/05/24 1500m 5:22.0 1:47.3

1500
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03/30/24 4x4000m/3:00r 31:09.2 1:56.8

4X4
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03/30/24 v20c/0:06r...38 9,012m 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 20:00 8,716m 2:17.6

20m recup
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