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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
06/05/25 10:00 2,201m 2:16.3

** 10' aquecimento (bike) **
10' aquecimento com acelerações

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06/04/25 2x10:00/3:00r 4,821m 2:04.4

15' aquecimento (bike)
2x 10:00/3:00r @20-22 UT1
(30" finais @38)
FC 138-154, RPE 4-5
5' retorno (bike)

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06/03/25 35:00 7,542m 2:19.2

5' aquecimento + 30' @20 UT2, FC 120/135, RPE 3

30' Treino HIIT c/ PT

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05/29/25 4x10:00/1:30r 9,018m 2:13.0

4x 10:00/1:30r @18-20
UT2/UT1 com variações de pressão na mesma voga
FC 124-143, RPE 3-4

 View workout
05/28/25 5:20 904m 2:56.9

Retorno

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05/28/25 4x2:00/4:00r 2,273m 1:45.5

4x 2:00/4:00r @32-34
1:46 (110%2k), FC 157-173 (Z4), RPE 8

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05/28/25 20:10 4,117m 2:26.9

Aquecimento com acelerações

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05/27/25 5:00 871m 2:52.2

Retorno

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05/27/25 v10:00/2:00r...4 10,549m 2:10.8

10' Aquecimento
3x 12:00/1:30r @20-24 UT1
12'@20, 2x6'@20/22, 3x4'@20-22-24
2:08 (62%2k), FC 140-162, RPE…

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05/26/25 3x10:00/1:30r 6,622m 2:15.9

3x 10:00/1:30r @19 UT2, 2:16 FC 124-132, RPE 3
**Core**
3x12 Set bola med 5kg (em pé ao alto + 2lados)
3x15 pallof 2la…

 View workout
05/22/25 5:20 962m 2:46.3

Retorno

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05/22/25 v20:00/1:00r...7 6,085m 2:08.1

Aquecimento com acelerações
6x 1:00/2:00r @32+
1:42 (120%2k ), RPE 8

 View workout
05/21/25 5:00 849m 2:56.6

Retorno

 View workout
05/21/25 v10:00/2:00r...6 7,200m 2:03.1

Aquecimento
3x 1.500m/5:00r @26-28, 1:57 (80%2k), RPE 7-8
2x 1:00/1:00r @32-34, 1:45 (110%2k), RPE 8

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05/20/25 3x10:00/1:00r 6,381m 2:21.0

3x 10:00/1:00r @18-20 UT2 RPE 3
Core
3x12 bola medicinal 5: em pé ao alto + 2lados | 3x15 pallof 2lados + face pull
I…

 View workout
05/19/25 45:00.0 10,500m 2:08.5

3x 15:00/2:00r @20-22
UT1 Aeróbico, RPE 4-5

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05/15/25 v7:00/2:00r...5 11,059m 2:07.4

7' Aquecimento
4x 10:00/2:00r @20-22 UT1
2/2/2/2/2 @20/22/20/22/20
4-3-2-1 @20/22/20/22
5/5 @20/22
10 @22
2:…

 View workout
05/14/25 5:00 835m 2:59.6

Retorno

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05/14/25 v15:00/r...12 6,983m 2:08.8

15'+5 Aquecimento com acelerações
2x (5x 1:00/1:00r @32-34) com 5' intervalo
1:44, Z4, RPE 7-8

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05/13/25 30:00 6,432m 2:19.9

30' @18-20 UT2 RPE 3
Core
3x12 bola medicinal 5: em pé ao alto + 2lados | 3x15 pallof 2lados + face pull | 3x20 inset…

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05/12/25 v10:20/1:00r...5 10,262m 2:12.5

10' Aquecimento
3x 10:00/1:30r @22
UT1 Aeróbico / 2:06 / RPE 4-5
5' Retorno

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05/08/25 v10:00/2:00r...4 9,168m 2:10.8

Aquecimento
3x 10:00/1:30r @22
UT1 Aeróbico / 2:07 / RPE 4-5

 View workout
05/07/25 30:00 6,529m 2:17.8

30:00 @18-20 UT2 RPE3
Core 3x12
Face pull, 2 lados Pallof, bola med 6 ao alto
Treino de Força 4x8
Agachamento 80,…

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05/06/25 6x4:00/1:00r 5,741m 2:05.4

6x 4:00/1:00r @24
UT1 Aeróbico
RPE 5

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05/06/25 5:06.0 1,002m 2:32.6

Retorno

 View workout