Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/09/25	45:00.0	18,100m	2:29.1	BikeErg	45:00 bike UT2/3 RPE 3	View workout
09/08/25	35:00	7,650m	2:17.2	RowErg	35:00 @18-20 UT2 50%, RPE 3 10:00 bike UT3 15' aquecimento articular + específico 15' Circuito (6x rema…	View workout
09/07/25	5:00	1,040m	2:24.2	RowErg	Aquecimento 10' bike 4x12 @65% Face pull 18, Pallof press 2lados 18, Insecto morto -- Aquecimento articular -- Hip…	View workout
09/04/25	v6:00/2:00r...7	2,844m	1:55.0	RowErg	Aquecimento 10' bike + articular + 6' ergo acelerações 6x 250m/3:00r @34 134%, RPE 7-8 Retorno 5…	View workout
09/03/25	30:00.0	12,000m	2:30.0	BikeErg	30:00 bike UT3 15' Aquecimento articular e específico 15' Circuito (12x Agachamento frontal braço estendi…	View workout
09/02/25	3x5:00/2:00r	3,634m	2:03.8	RowErg	Aquecimento 10' bike 5x 5:00/2:00r @r20 -> 3 series e troca de ergo 67%, RPE 5-6	View workout
09/02/25	10:00.0	2,420m	2:03.9	RowErg	-> 2 series depois da troca de ergo 5x 5:00/2:00r @r20 67%, RPE 6 Retorno 5' bike -- Display avariado: voga pe…	View workout
09/01/25	5:00.0	1,005m	2:29.2	RowErg	Aquecimento 20' bike 30' treino de recondicionamento Retorno 5' ergo	View workout
08/31/25	v10:00/1:00r...7	7,977m	2:07.8	RowErg	Aquecimento 10' ergo 6x 4:00/2:00r @r20 67%, RPE 5-6 Retorno 5' bike	View workout
08/30/25	5:00.0	1,071m	2:20.0	RowErg	60:00 bike UT3/UT2 5' ergo	View workout
08/28/25	v10:00/1:00r...7	5,197m	2:01.2	RowErg	Aquecimento 10' bike + 10' ergo 6x 500m/2:00r @28 95%, RPE 7 Retorno 5' bike	View workout
08/27/25	5:00.0	1,060m	2:21.5	RowErg	Aquecimento 10' bike 4x 12 reps Pallof press 2lados 18, Face pull 18, Db vertical push 1arm 2x lado 7.5, Puxada vertical 36,…	View workout
08/26/25	30:00	7,037m	2:07.8	RowErg	10' bike 30r20 60%, RPE 5 (truque dos cotovelos - 67% no RowHero)	View workout
08/25/25	3x15:00/1:30r	9,773m	2:18.1	RowErg	10' bike 3x 15:00/1:30r @18-20 UT2, 48%, RPE 3-4	View workout
08/23/25	5:00	944m	2:38.8	RowErg	Retorno	View workout
08/23/25	v5:00/1:00r...7	4,146m	1:55.5	RowErg	Aquecimento 15' bike + 5' ergo @22 6x 500m/2:00r 2 series @26-28 83-91%, RPE 6 4 séries @30 100%, RP…	View workout
08/22/25	3x15:00/1:30r	9,843m	2:17.1	RowErg	3x 15:00/1:30r @18-20 UT2, 49%, RPE 3 10' bike	View workout
08/20/25	10:06.0	2,250m	2:14.6	RowErg	Aquecimento 20' bike + 10' ergo 4x 12 reps (leve) Bola medicinal (alto + 2x lado) 5kg Leg extension 41, leg curl 3…	View workout
08/19/25	30:00	6,955m	2:09.4	RowErg	30r20 UT1/UT2 58%, RPE 4-5 12' bike	View workout
08/17/25	4x10:00/1:00r	8,757m	2:17.0	RowErg	4x 10:00/1:00r @18-20 UT2, 50%2k, RPE 3	View workout
08/16/25	6:00.0	1,400m	2:08.5	RowErg	Aquecimento 10' bike + 6' ergo 3x 12 reps (leve) Bola medicinal (alto + 2x lado) 5kg, Db vertical push 1arm 2x lado 7.5…	View workout
08/15/25	30:00	6,706m	2:14.2	RowErg	15' bike 30:00 @18-20 UT2, 52%, RPE 3-4 (Novamente de volta)	View workout
08/07/25	5:00.0	1,090m	2:17.6	RowErg	Aquecimento 12'' bike + 5'' ergo 3x 12 reps (leve) Pallof press 2x lado 14, Face pull 14, Puxada vertical 34,…	View workout
08/06/25	4x10:00/1:30r	9,077m	2:12.2	RowErg	4x 10:00/1:30r @18-20 UT2/UT1 RPE 4-5	View workout
08/05/25	5:00.0	1,090m	2:17.6	RowErg	Aquecimento 15'' bike + 5'' ergo 3x 12 reps (leve) Leg curl e extension, 34 Agachamento 50 Prensa hor…	View workout

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