Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/13/26	21:00.0	5,190m	2:01.3	RowErg	3x8:00 - 2:03.8/2:00.7 @20-21 failed 3rd about 3:00mn, then 1x5:00 - 1:58.7 @20-21 RPE 7-8	View workout
10/12/26	10:00.0	2,100m	2:22.8	RowErg	Warm-up 10' ergo + 15' movement mechanics 4x8 circuit / 2RIR Back squat 60/60/70/80, Bench Press 40/40/50/50, Push-up&#…	View workout
10/10/26	1:10:00.0	12,000m	2:55.0	Water	8+ Barreiro 1x750+2x500 / 3mn rest @36-40	View workout
10/09/26	10:06.0	2,161m	2:20.2	RowErg	Warm-up 10' ergo + 15' movement mechanics 3x10 circuit / 2RIR Trapbar deadlift 50/60/70, Db Overhead press 2x10, Seated…	View workout
10/08/26	30:00.0	7,333m	2:02.7	RowErg	10x 3:00/1:00r @20 AT, RPE 6-7 2:03.9 / 143 2:03.7 / 148 2:03.4 / 154 2:03.2 / 156 2:02.9 / 160 -> 2:15r (ergo…	View workout
10/07/26	3x20:00/2:00r	12,799m	2:20.6	RowErg	3x 20:00/2:00r @18-20 1st 5' warm-up UT2, split adjusted to FC stay in zone RPE 3	View workout
10/06/26	5:00.0	2,000m	2:30.0	BikeErg	Aquecimento 5' bike + 15' articular e funcional Circuito 3x10 Agachamento 60, RDL 50, Supino 40, Remada 1 braço…	View workout
10/05/26	40:00.0	9,784m	2:02.6	Water	8+ Barreiro 1x700m+2x500m / 3:00r @TR RPE 8-9	View workout
10/03/26	1:00:00.0	11,500m	2:36.5	Water	Y4+ Barreiro 2x 5.500m/4:00r @UT2 RPE 4	View workout
10/02/26	10x3:00/1:00r	7,313m	2:03.0	RowErg	Warm-up 5' bike+5' ergo 10x 3:00/1:00r @R20 (conservative start, negative split) AT, RPE 6-7	View workout
09/30/26	2x20:00/1:00r	8,694m	2:18.0	RowErg	2x 20:00/1:00r @18-20 Warm-up 5' of 1st piece then target 2:16 Focus on feet pressure on catch and finish	View workout
09/29/26	5x4:00/1:00r	4,496m	2:13.4	RowErg	Testes de lactato	View workout
09/29/26	3:56	768m	2:34.2	RowErg	Aquecimento	View workout
09/28/26	5:00.0	2,010m	2:29.2	BikeErg	Aquecimento 5' bike 15' aquecimento articular e funcional Circuito 15-12-9-6-3 (Remada alta Kb20kg, mountain climber es…	View workout
09/25/26	7:30.0	1,506m	2:29.4	RowErg	Aquecimento 7' ergo 5 rondas de 0:30/0:30r (Subida caixa esq+dir, Prancha frontal, Prancha Esq, Prancha Dir, Russian twist 10kg,…	View workout
09/23/26	2x20:00/1:30r	8,340m	2:23.8	RowErg	2x 20:00/1:30r @18-20 UT2, 47%, RPE 3	View workout
09/22/26	8x0:30/1:00r	1,221m	1:38.2	RowErg	8x 0:30/1:00r @36-40 (Bloco 2/2) AN Endurance, 141%, RPE 7-8	View workout
09/22/26	4:00.0	1,219m	1:38.4	RowErg	8x 0:30/1:00r @38-40 (Bloco 1/2) 5:00 descanso para bloco 2 AN Endurance, 140%, RPE 7	View workout
09/22/26	20:00.0	3,785m	2:38.5	RowErg	Aquecimento com 1 minuto @race	View workout
09/21/26	10:00.0	3,900m	2:33.8	BikeErg	A) Aquecimento 10' bike + articular para agachamento (3x10) Agachamento 60, Prensa inclinada 120, Leg extension 41, Hip abducto…	View workout
09/20/26	1:05:00.0	11,230m	2:53.6	Water	C2X Barreiro 2x 5.500m/1:00r UT2	View workout
09/19/26	1:07:00.0	11,500m	2:54.7	Water	C2X Barreiro Onda 10-20-30-20-10, 4x 20/20r, 2 largadas 15 em andamento	View workout
09/17/26	5:00.0	2,007m	2:29.4	BikeErg	Aquecimento 5' bike + 15 core Circuito (2+2)x10 Vertical push-up Esq-Dir Db 7.5/10, Vertical pull-down 43/43, Supino 35/40…	View workout
09/16/26	15:00	3,132m	2:23.6	RowErg	Aquecimento com 1:00@race	View workout
09/16/26	4:30.0	1,443m	1:33.5	RowErg	6x 0:45/6:00r @36+ (40 spm) 1:33,0 / 1:34,2 / 1:34,2 / 1:33,8 / 1:33,0 / 1:33,0 AN Power, 163%, RPE 7-8 Recuperaç&a…	View workout

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