Francisco Machado

Log

Date Distance Time Pace Comments Action
09/24/23 11,647m 30:00.0 2:34.5

Recuperação
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09/22/23 16,000m 31:52.4 1:59.5

Medium - 4 x 4000m / 2 min easy - Bike
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09/22/23 1,604m 8:31.0 3:06.7

Josh bridges workout
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09/21/23 10,000m 19:16.1 1:55.6

10x 1000m/ 5 back squats 85kg
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09/15/23 30,000m 1:28:43.3 2:00.7

Row/Bike
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09/05/23 10,000m 36:27.3 2:04.0

Ativação RPE 6
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08/31/23 6,000m 21:09.0 2:01.9

Ativação RPE 6
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08/28/23 4,232m 7:56.3 1:52.5

Bike intervals Tempo Protocol
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08/27/23 9,599m 40:00.0 2:05.0

SkiErg - Session of the Week - Free GARAGEATHLETE Sessions
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08/27/23 19m 0:06.9 3:01.5

SkiErg - Session of the Week - Free GARAGEATHLETE Sessions
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08/25/23 9,000m 35:20.3 1:57.7

Medium - 3 x 3000m / 2 min easy - Ski
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08/25/23 2,015m 8:00.0 1:59.1

Long - 60 minute time trial - Row
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08/23/23 13,007m 30:00.0 2:18.3

30m slow
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08/21/23 487m 1:20.0 1:22.1

Máx effort Tempo Protocol
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08/13/23 17,158m 40:00.0 2:19.8

Medium - 40 minutes with cadence change - Bike
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08/04/23 7,500m 28:30.3 1:47.8

Endurance Tempo Protocol
5 rondas:
1000m BikeErg
500m RowErg
20 shuttle runs 7m
Descanso 1’ entre rondas

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07/27/23 12,464m 50:00.0 2:00.3

50 minute @22/24 spm
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07/21/23 7,500m 32:30.4 1:49.2

Tempo Protocol intervals
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07/20/23 20,000m 39:27.3 1:58.3

Medium - 20,000m with cadence changes every 4000m - Bike
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07/20/23 849m 1:55.3 2:15.8

Medium - 20,000m with cadence changes every 4000m - Bike
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