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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
05/06/25 10:06.0 2,107m 2:23.8

Aquecimento

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05/05/25 3x15:00/2:00r 9,953m 2:15.6

3x 15:00/2:00r @18-20 Z2
RPE 3/4
3x15 (face pull e pallof 2lados) 14, bola med 5 (agachamento para o alto e 2lados)
4x20 Inse…

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05/04/25 v15:20/1:00r...4 6,365m 2:07.0

Aquecimento
3x 1.000m/4:00r @24-26-28
75% / 80% / 90% W2k
RPE 5/6 a 7/8

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04/30/25 5:00 858m 2:54.8

Retorno

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04/30/25 v21:00/1:00r...5 6,210m 2:15.1

Aquecimento com acelerações
4x 500m/2:00r @32-34 Z4
1:44,7 RPE 8-9

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04/29/25 20:04.0 4,283m 2:20.5

Aquecimento 20´ @18-20
3x12 Set Bola medicinal (vertical + 2 lados), 5
4x20 Set (Inseto morto + Russian 5)
Face pull 3x…

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04/24/25 3x15:00/1:30r 9,902m 2:16.3

3x 15:00/1:30r @18-20
(treino de recuperação - ainda com 10 bpm acima da Z2)
RPE 4

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04/18/25 5:05 887m 2:52.2

Retorno

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04/18/25 0:50 192m 2:10.2

Ensaio para teste 1:00 (drag em excesso)

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04/18/25 v4:00/4:00r...3 2,463m 1:49.6

4:00/4:00r + 3:00/3:00r + 2:00/2:00r @24/26/28
RPE 8
Z3 a Z5, FC 155/172/175

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04/18/25 20:04.0 4,450m 2:15.2

Aquecimento com acelerações

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04/17/25 11:00.0 2,496m 2:12.2

Aquecimento
Treino de Força 8-6-4-4
Abdutor quad 52/56/61/66, Hip abduction 61/63/66/68, Leg curl 45/47/49/54, Agachament…

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04/16/25 6x2:00/2:00r 3,291m 1:49.3

6x 2:00/2:00r @100%
RPE 8, Z4
FC 155 - 168
Série 5 @95% para manter FC < 170

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04/16/25 15:00.0 3,070m 2:26.5

Aquecimento + Retorno

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04/15/25 45:07.0 10,050m 2:14.6

45:00 @18-20 UT2
RPE 3-4

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04/14/25 20:00.0 4,390m 2:16.6

20:00 @18-20 Z1 - Z2
Bola medicinal 5 vertical + 2x cada lado (4x12)
Treino de Força (4x8)
Puxada vertical 54, Remada…

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04/10/25 5:00 891m 2:48.3

Retorno

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04/10/25 v20:00/1:00r...7 5,626m 2:11.9

Aquecimento com acelerações
6x 250m/4:00 @max Z5
1:35, RPE 9

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04/09/25 16:00.0 3,600m 2:13.3

Aquecimento
15' abs
Treino de Força 4x8 70%
Leg curl 45, Leg ext 41, Agachamento 70, Prensa horizontal 95
Pa…

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04/08/25 v10:00/2:00r...6 7,238m 2:04.3

Aquecimento 10' erg
5x 4:00/4:00r @26-28 Z3
RPE 5-6
Retorno 10' bike

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04/07/25 20:12.0 4,365m 2:18.8

20:00 @18-20 Z1 - Z2
Treino de Força 4x8
Puxada vertical 52, Supino deitado 45, Remada sentada cruzada 39, 2x Remada 45&de…

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04/06/25 2x20:00/4:00r 9,165m 2:10.9

2x 20:00/4:00r @20-24 UT2
(Pés soltos)
RPE 3-4, Z2

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04/06/25 16:00.0 3,474m 2:18.1

Aquecimento

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04/05/25 1:20:00.0 11,390m 3:30.7

4- Barreiro

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04/03/25 v20:00/1:00r...6 7,613m 2:11.6

Aquecimento 20:00
2x 4:00/4:00r 2'@28/1'@30/1'@32 Z4
3x 500/2:00r @28-32 Z4

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