Francisco Machado

Log

Date Workout Score Ave Comments Action
03/25/24 40:00 16,898m 2:22.0

40 minutos recuperação
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03/23/24 20x500m/2:00r 35:53.8 1:47.6

Intervalos
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03/17/24 20000m 49:13.4 2:27.6

Medium - 20,000m with cadence changes every 4000m - Bike
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03/08/24 v500m/0:09r...15 10,000m 2:01.0

Multierg RPE 6
Respiração Nasal
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03/06/24 10:00 4,229m 2:21.8 View workout
03/04/24 20:00 8,525m 2:20.7

20m recup
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03/02/24 15:00 5,664m 2:38.8

Recuperação
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02/28/24 10:00 4,318m 2:18.9

10m recup RPE 6
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02/25/24 10000m 42:49.7 2:08.4

10k
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02/22/24 v500m/0:09r...15 10,000m 2:01.8

Multierg RPE 6
Respiração Nasal
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02/19/24 20:00 8,320m 2:24.2

20m recup
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02/12/24 10000m 25:46.7 2:34.6 View workout
02/08/24 30:00 12,918m 2:19.3

30 recup
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02/02/24 30:00 13,858m 2:09.8

30 recup
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02/01/24 7000m 29:37.5 2:06.9

Another 7k
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01/29/24 10x500m/2:00r 17:30.1 1:45.0

Intervalos
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01/28/24 v500m/0:10r...12 8,000m 2:02.7

Recovery
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01/21/24 v2000m/r...5 8,000m 2:06.6

10k
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01/16/24 30c 0:42.7 1:22.1

30 cals for time
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01/14/24 30:00 12,604m 2:22.8

Recuperação
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01/07/24 6x2:00/1:00r 2,897m 2:04.2

Short - 6 x 2 min / 1 min easy - Ski
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01/07/24 v20c/2:00r...5 7,967m 1:48.2

WOD - 20 - 40 - 60 - 80 - 100 Cal with 2 minutes easy - Bike
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12/31/23 21097m 1:26:50.3 2:03.4

Meia-Maratona
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12/26/23 10000m 25:39.2 2:33.9

10k
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12/26/23 150c 10:23.7 2:32.1

150 cals
150 Cal Row RPE 6
Every 3´and Start with:
8 bench press RPE 6/7 + 8 Push ups
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