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Log

Date Workout Score Ave Comments Action
10/14/25 v15:00/2:00r...5 4,244m 2:10.7

Aquecimento 10' bike
15:00 aquecimento com acelerações
4x 250m/3:00r @34
TR, 110%, RPE 6
3 largadas…

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10/09/25 v20:00/3:00r...6 6,208m 2:12.8

Aquecimento com acelerações 20' ergo
5x 1:30/3:00r @32
TR, 103%, RPE 7 -8
Retorno 5' bike

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10/08/25 v21:00/2:00r...4 7,344m 2:12.8

Aquecimento 21'
3x 1.000m/4:00r @26
AT, 83%, RPE 6-7
Retorno 5' bike

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10/07/25 30:00 6,626m 2:15.8

Aquecimento 10' bike
30:00 @18-20
UT2, 50%, RPE 3
2x10 60%
Db vertical push 1arm 2lados 10, Remada inclinada 1arm Db…

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10/06/25 20:00.0 7,300m 2:44.3

Aquecimento 20' bike
Circuito core 7 exercícios
4x12 Pallof press 2lados + face Pull 18, Bola medicinal alto e 2 lado…

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10/04/25 v20:00/1:00r...7 5,951m 2:11.0

Aquecimento 20' c/ acelerações
6x 1:00/1:00r @32-34
AN endurance, 115%, RPE 7 -8
Retorno 5' bike

…		 View workout
10/02/25 v20:00/2:00r...6 6,548m 2:05.9

20:00 @18-20
UT2, 50%, RPE 3
5x 1:30/3:00r @28-30
(1a e última c/largada)
TR, 106%, RPE 7
4x10 Agachamento 6…

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10/01/25 40:00.0 16,670m 2:23.9

40:00 bike UT2
RPE3

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09/30/25 2x15:00/4:00r 7,069m 2:07.3

Aquecimento 10' bike
2x 15:00/4:00r @22-24
UT1, 61%, RPE 5-6
Retorno 5' bike

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09/29/25 30:00.0 11,380m 2:38.1

30' bike UT3
15' Aquecimento funcional
15' circuito c/ 4x (12x lounge anterior 20, 9x russian twist 10, 6x roll-…

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09/26/25 v21:00/2:00r...6 5,517m 2:15.5

Aquecimento 20' ergo com acelerações
5x 250m/4:00r @38+ (em largada)
AN Power, 150%, RPE 8
Retorno 5'…

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09/25/25 45:00.0 17,500m 2:34.2

45:00 bike UT3

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09/24/25 30:00 6,418m 2:20.2

30:00 @18-20
UT3/2, 46%, RPE 3
4x 12 65%
Inseto morto, butterfly sit-up, vertical roll-up, face pull 20, pallof press 2lados…

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09/23/25 v5:00/2:00r...3 8,044m 2:10.5

Aquecimento 10' bike + 5' ergo
2x 15:00/3:00r @20
UT2/1, 65% + 54%, RPE 6
Retorno 5' bike

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09/22/25 35:00 7,521m 2:19.6

5´Aquecimento
30:00 @18-20
UT3/2, 48%, RPE 3
4x 12 65%
Leg extension 39, Leg curl 36, Hip abductor 39,
RDL 50,…

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09/19/25 v21:00/1:00r...7 5,858m 2:13.0

21' Aquecimento com acelerações
6x 250m/1:00r @34-36
AN Endur, 125%, RPE 8-9
5' Retorno bike

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09/18/25 35:00 7,893m 2:13.0

Aquecimento 5'
30:00 @18-20
UT2, 55%, RPE 3-4

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09/17/25 5:00.0 1,036m 2:24.7

Aquecimento 15' bike + 5' ergo
15' aquecimento funcional
15' circuito 15-12-9-6-3 reps
Agachamento fronta…

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09/16/25 v5:00/2:00r...6 6,134m 2:01.7

Aquecimento 15' bike + 5' ergo
5x 1.000m/4:00r @24
UT1, 75%, RPE 6

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09/16/25 20:00.0 7,720m 2:35.4

Aquecimento 20' bike
30' circuito mobilidade

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09/14/25 100m 0:17.1 1:25.5

Teste 100m depois do treino de força
(mesmo tempo de 2023)

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09/14/25 6:00 1,337m 2:14.6

Aquecimento 10' bike + 6' ergo
4x 12 65%
Bola medicinal (ao alto + 2lados) 4, Pallof press 2lados 20, Db vertical push…

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09/12/25 5x6:00/3:00r 7,039m 2:07.8

Aquecimento 9' ergo (1a série + descanso)
4x 6:00/3:00r @20
UT1, 67%, RPE 5-6

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09/10/25 15:00 3,348m 2:14.4

15:00 @18-20 UT2
RPE 4

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09/10/25 20:00.0 7,420m 2:41.7

20:00 bike UT3

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