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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
02/11/26 v15:00/1:00r...3 10,522m 2:08.3

Aquecimento 15' ergo UT2 54%
2x 15:00/5:00r @20-26
UT1/Tempo, 74-62%, RPE 6
Retorno 5' bike

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02/10/26 6x4:00/4:00r 6,073m 1:58.5

Aquecimento 10' bike + 4' ergo (1ª série) + 4:00 @24 78% (2ª série)
4x 4:00/4:00r @26-28
TR, 88…

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02/08/26 4x10:00/5:00r 9,408m 2:07.5

Aquecimento 13' ergo
3x 10:00/5:00r @24-26
UT1, 72%, RPE 5
Retorno 5' bike

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02/07/26 v10:00/2:00r...6 13,182m 2:16.5

Aquecimento 10' ergo + 5x 10:00/1:30r @18-20
4a e 5a 1:00r20
UT2, 50%, RPE

10-8-6 reps
Remada sentada cruzada 43-…

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02/06/26 2x5:00/3:00r 2,535m 1:58.3

3x 9:00/5:00r @26 (80%)
Esgotado aos 7:00 da 1.ª (1:57,6)
5:00r e altera para séries 5:00/3:00r @24-26
Esgotado a…

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02/06/26 20:00.0 7,960m 2:30.7

Aquecimento 20' bike

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02/04/26 14:00 3,404m 2:03.3

2x 14:00/5:00r @24-26 (2a série)
UT1, 68%, RPE 5-6

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02/04/26 14:00 3,371m 2:04.5

Aquecimento 15' bike UT3
2x 14:00/6:00r @24-26
(1a série)

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02/03/26 20:00.0 8,010m 2:29.8

Aquecimento 20' bike
A) 8 reps
Leg extension 32+3x45, Lat pull down 39+3x47, Supino 20+3x45, Prensa inclinada 100+3x160
…

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02/02/26 v10:00/1:00r...5 5,314m 2:04.2

Aquecimento 5' bike + 10' ergo
4x 3:00/3:00r @28-30
AT, 90%, RPE 7-8
Retorno 5' bike

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02/01/26 v10:00/8:00r...4 15,713m 2:13.6

Aquecimento 10' ergo
3x 20:00/3:00r @18-20 c/ 10 Power/5'
UT2, 55%, RPE 3-4

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01/31/26 1:00:00.0 12,500m 2:24.0

2X Barreiro
Onda 10-20-30-20-10
3x 20/20
3 largadas
40' UT2

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01/29/26 25:00.0 10,650m 2:20.8

Aquecimento 25' bike
15' aquecimento articular e funcional
Circuito 15-12-9-6-3 reps
Agachamento & Press 15kg,…

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01/28/26 20:00 4,753m 2:06.2

Teste 20r20
Quebra aos 10:00

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01/28/26 4x0:20/3:00r 444m 1:30.0

Peak Power
654 / 668 / 657 Watts

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01/28/26 2x0:20/3:00r 157m 2:07.3 View workout
01/27/26 2x0:20/6:00r 182m 1:49.8 View workout
01/27/26 2x15:00/1:30r 6,631m 2:15.7

2x 15:00/1:30r @18
UT2, 50%, RPE 3

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01/27/26 15:00.0 6,650m 2:15.3

Aquecimento UT3/UT2

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01/25/26 7:21.2 2,000m 1:50.3

Campeonato Nacional de Indoor
3° no escalão 60-64
(1:48,8 - 1:52,1 - 1:52,3 - 1:48,0)

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01/25/26 20:00.0 4,300m 2:19.5

Aquecimento com 1:00 @race

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01/23/26 v15:00/1:00r...6 4,826m 2:04.3

Aquecimento 15' ergo com acelerações
4x 1:00/5:00r @max
AN Power, 140%, RPE 9
1:00 @34-36 para controle F…

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01/23/26 15:00.0 6,200m 2:25.1

Aquecimento 15' bike

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01/22/26 16:00.0 6,200m 2:34.8

Aquecimento 16' bike
15' Aquecimento articular e funcional
6x (6x remada alta kb 24kg, 9x mountain climber 2lados, 12x…

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01/21/26 2x10:00/3:00r 4,400m 2:16.3

2x 10:00/3:00r @18-20
(30" aceleração)
UT2, 50%, RPE 3

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