Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/02/26	10:09	3,621m	2:48.4	BikeErg	Aquecimento 7' bike + 6' ergo para treino de força 12-10-8 1a. Agachamento 60-70-80 2a. Deadlift 50-60-…	View workout
12/31/25	1:00:00.0	12,000m	2:30.0	Water	1X Avis UT1, 65%, RPE 5-6	View workout
12/30/25	10:00.0	4,000m	2:30.0	BikeErg	Aquecimento 10' bike + articular Força 2x10+2x8 reps Leg Extension 43-43-45-47, Leg Curl 41-41-43-45, Agachamento 60…	View workout
12/29/25	6x4:00/2:00r	5,954m	2:00.9	RowErg	6x 4:00/2:00r @20 UT1, 70%, RPE 5-6	View workout
12/29/25	10:00	2,156m	2:19.1	RowErg	Aquecimento 10' ergo	View workout
12/26/25	15:00	3,288m	2:16.8	RowErg	Aquecimento treino de força 2x10 + 2x8 (60 a 75%) Leg curl 39-41, 43-45 / Leg extension 41-43, 45-47 / Agachamento 60-70,…	View workout
12/23/25	v10:00/2:00r...9	6,225m	1:59.0	RowErg	Aquecimento 10' ergo c/ acelerações 8x 500m/2:00r @28-30 95%, AT, RPE 8 (aguentar e melhorar depois do meio)<…	View workout
12/23/25	10:00.0	4,550m	2:11.8	BikeErg	Aquecimento 10' bike UT2	View workout
12/21/25	5:06	936m	2:43.4	RowErg	Retorno	View workout
12/21/25	10000m	45:18.7	2:15.9	Dynamic	10.000m @18-22 (dinâmico) 50%, UT2, RPE 3 -4	View workout
12/17/25	35:00.0	17,000m	2:03.5	BikeErg	35' bike UT2 50%, RPE 3	View workout
12/16/25	v10:00/2:00r...4	8,808m	2:06.0	RowErg	Aquecimento 10' ergometro 3x 9:00/4:00r @22-24-26 UT1, 70%, RPE 5-7 Retorno 5' bike	View workout
12/15/25	18:30.0	7,000m	2:38.5	BikeErg	Aquecimento 18' bike 15' Aquecimento articular e ativação Circuito com 18-15-12-9-6-3 reps Squat&…	View workout
12/12/25	v10:00/3:00r...5	9,089m	2:05.4	RowErg	Aquecimento 5' bike + 10' ergometro 3x 7:00/4:00r @24-26 6' descanso extra 7:00 @25 UT1/AT, 72%, RPE 7	View workout
12/10/25	20:00.0	7,500m	2:40.0	BikeErg	Aquecimento 20' bike 15' Aquecimento articular e ativação Circuito com 4 rondas 6x (Peso morto &…	View workout
12/09/25	20:00.0	7,660m	2:36.6	BikeErg	Aquecimento 20' bike 4x 10 Leg curl 39, Leg extension 2x29+2x41, Prensa 45o 100+120+2x140, Remada sentada 39, Vertical Pull…	View workout
12/04/25	3x15:00/4:00r	10,107m	2:13.5	RowErg	Aquecimento 7' bike 3x 15:00/4:00r @18-20 UT2, 53%, RPE 4	View workout
12/03/25	20:00	3,751m	2:39.9	RowErg	Aquecimento 20' ergo (5' normal, 5' pernas, 5'+tronco, 5' normal) Aquecimento articular 5x10 - Aga…	View workout
11/28/25	v10:00/6:00r...11	7,151m	2:02.9	RowErg	Aquecimento 10' bike + 10' ergometro c/ acelerações 8x 500m/2:00r @26 Tempo, 80%, RPE 5-6 +2 para ve…	View workout
11/26/25	15:00.0	6,450m	2:19.5	BikeErg	15' bike UT3 Circuito 15-12-9-6-3 Lounge frontal placa 15kg, Russian twist 2lados 15kg, Roll-up	View workout
11/25/25	3x15:00/2:00r	9,904m	2:16.3	RowErg	Aquecimento 10' bike 3x 15:00/2:00r @18-20 UT2, 50%, RPE 3	View workout
11/24/25	22:10.0	9,000m	2:27.7	BikeErg	Aquecimento 20' bike 4x10 60% Bola medicinal alto 5kg, Face pull 23, hip adduction 36, leg curl 36, hip abduction 39, prensa…	View workout
11/20/25	v7:00/2:00r...3	8,361m	2:12.7	RowErg	Aquecimento 7' ergometro 2x 15:00/4:00r @20 UT2, 56%, RPE 4-5 15' aquecimento articular 15' Circuito 4x	View workout
11/19/25	30:00.0	12,550m	2:23.4	BikeErg	30' bike UT3/UT2 15' Aquecimento articular 15' Circuito 18-15-12-9-6-3 Deadlift técnico 2xkb 20kg, Mou…	View workout
11/18/25	35:00	7,711m	2:16.1	RowErg	Aquecimento 5' ergo 30:00/1:00r @18-20 15' bike 45:00 em UT2, 51%, RPE 3-4 Retorno 5' bike	View workout

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