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Francisco Machado

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/01/23	v500m/0:09r...15	10,000m	1:55.5	MultiErg	Intervalos RPE 6 app.erg.zone	View workout
10/31/23	v500m/0:43r...6	3,000m	1:55.2	SkiErg	10x 500 app.erg.zone	View workout
10/30/23	v4000m/3:00r...4	10,000m	1:59.0	BikeErg	WOD - 2000/1500/1000/500m with three minutes rest - Bike app.erg.zone/w/pmyZt…	View workout
10/27/23	40:00	15,901m	2:30.9	BikeErg	Medium - 40 minutes with rate change - Bike app.erg.zone/w/iDEiJUI4QbiRDd4eya…	View workout
10/22/23	2x21:00/4:00r	9,990m	2:06.1	RowErg	Long - 2 x 21 min with rate increase / 4 min easy - Row app.erg.zone/w/g8JBJ0…	View workout
10/16/23	v2000m/0:07r...5	10,000m	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	5x6:00/1:00r	7,501m	1:59.9	SkiErg	Medium - 5 x 6 min / 1 min easy - Ski app.erg.zone/w/EC062mieSsCl8U2Et0mAPA	View workout
10/02/23	15:00	6,447m	2:19.5	BikeErg	Recuperação app.erg.zone	View workout
09/29/23	v1000m/1:00r...10	10,000m	1:55.2	BikeErg	10x 1000 / 5 sandbags T&G 50kg app.erg.zone	View workout
09/27/23	5x0:20/3:00r	623m	1:20.2	RowErg	20” for max app.erg.zone	View workout
09/26/23	15:00	6,129m	2:26.8	BikeErg	Recuperação app.erg.zone	View workout
09/24/23	30:00	11,647m	2:34.5	BikeErg	Recuperação app.erg.zone	View workout
09/22/23	4x4000m/2:00r	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	v1:00/0:03r...8	1,604m	3:06.7	MultiErg	Josh bridges workout app.erg.zone	View workout
09/21/23	v1000m/1:07r...10	10,000m	1:55.6	BikeErg	10x 1000m/ 5 back squats 85kg app.erg.zone	View workout
09/15/23	v2000m/0:53r...10	30,000m	2:00.7	MultiErg	Row/Bike app.erg.zone	View workout
09/05/23	v500m/0:12r...15	10,000m	2:04.0	MultiErg	Ativação RPE 6 app.erg.zone	View workout
08/31/23	v500m/0:09r...9	6,000m	2:01.9	MultiErg	Ativação RPE 6 app.erg.zone	View workout
08/28/23	v3:00/1:00r...7	4,232m	1:52.5	BikeErg	Bike intervals Tempo Protocol app.erg.zone	View workout
08/27/23	v4:00/r...10	9,599m	2:05.0	SkiErg	SkiErg - Session of the Week - Free GARAGEATHLETE Sessions app.erg.zone/w/9xE…	View workout
08/27/23	0:06	19m	3:01.5	SkiErg	SkiErg - Session of the Week - Free GARAGEATHLETE Sessions app.erg.zone/w/9xE…	View workout
08/25/23	3x3000m/2:00r	35:20.3	1:57.7	SkiErg	Medium - 3 x 3000m / 2 min easy - Ski app.erg.zone/w/4J1cf16TS6u5uUk1B6hEog	View workout
08/25/23	8:00	2,015m	1:59.1	RowErg	Long - 60 minute time trial - Row app.erg.zone/w/MVFOGAgGS_CNvcwB2VlqPA	View workout
08/23/23	30:00	13,007m	2:18.3	BikeErg	30m slow app.erg.zone	View workout
08/21/23	4x0:20/3:00r	487m	1:22.1	RowErg	Máx effort Tempo Protocol app.erg.zone	View workout

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