Concept2 Logbook | Log for Francisco Machado

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Francisco Machado

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/12/23	5,000m	18:01.8	1:48.1	SkiErg		10x 500 app.erg.zone	View workout
11/08/23	10,000m	22:28.9	2:14.8	BikeErg		Aerobic Capacity 10K Bike Erg Every 3´ and start with Alternate BTW A) 5 Power Snatch t&G @30 B) 6 Dumbbel…	View workout
11/06/23	8,905m	29:30.9	2:28.3	MultiErg		Recuperação ativa Respiração Nasal app.erg.zone	View workout
11/03/23	4,534m	20:49.2	1:50.0	MultiErg		Row - Bike - Burpees app.erg.zone	View workout
11/01/23	10,000m	38:04.1	1:55.5	MultiErg		Intervalos RPE 6 app.erg.zone	View workout
10/31/23	3,000m	11:31.3	1:55.2	SkiErg		10x 500 app.erg.zone	View workout
10/30/23	10,000m	19:50.0	1:59.0	BikeErg		WOD - 2000/1500/1000/500m with three minutes rest - Bike app.erg.zone/w/pmyZt…	View workout
10/27/23	15,901m	40:00.0	2:30.9	BikeErg		Medium - 40 minutes with rate change - Bike app.erg.zone/w/iDEiJUI4QbiRDd4eya…	View workout
10/22/23	9,990m	42:00.0	2:06.1	RowErg	Hwt	Long - 2 x 21 min with rate increase / 4 min easy - Row app.erg.zone/w/g8JBJ0…	View workout
10/16/23	10,000m	23:36.8	2:21.6	BikeErg		10k a cada 3’ 10 reverse lunges / 10 GHD sit ups com bola de 6kg app.erg.zone	View workout
10/12/23	7,501m	30:00.0	1:59.9	SkiErg		Medium - 5 x 6 min / 1 min easy - Ski app.erg.zone/w/EC062mieSsCl8U2Et0mAPA	View workout
10/02/23	6,447m	15:00.0	2:19.5	BikeErg		Recuperação app.erg.zone	View workout
09/29/23	10,000m	19:12.2	1:55.2	BikeErg		10x 1000 / 5 sandbags T&G 50kg app.erg.zone	View workout
09/27/23	623m	1:40.0	1:20.2	RowErg	Hwt	20” for max app.erg.zone	View workout
09/26/23	6,129m	15:00.0	2:26.8	BikeErg		Recuperação app.erg.zone	View workout
09/24/23	11,647m	30:00.0	2:34.5	BikeErg		Recuperação app.erg.zone	View workout
09/22/23	16,000m	31:52.4	1:59.5	BikeErg		Medium - 4 x 4000m / 2 min easy - Bike app.erg.zone/w/GQJdS5dkTIewemYo4vXobg<…	View workout
09/22/23	1,604m	8:31.0	3:06.7	MultiErg		Josh bridges workout app.erg.zone	View workout
09/21/23	10,000m	19:16.1	1:55.6	BikeErg		10x 1000m/ 5 back squats 85kg app.erg.zone	View workout
09/15/23	30,000m	1:28:43.3	2:00.7	MultiErg		Row/Bike app.erg.zone	View workout

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