Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/03/25	5:00.0	890m	2:48.5	RowErg	Retorno	View workout
04/02/25	25:00	5,357m	2:20.0	RowErg	25:00 @18-20 Z1-Z2 RPE 3 Treino de Força 10-10-8-6 Leg curl 45/47/49, Leg ext 41/45/47, Agachamento 70/75/80, Leg press 95…	View workout
04/01/25	3x15:00/2:30r	9,924m	2:16.0	RowErg	2x 15:00/2:30r @20 Z1-Z2 15:00 @20 Z1 (10:00 pés soltos)	View workout
03/31/25	20:00	4,453m	2:14.7	RowErg	20:00 @18-20 Z1-Z2 RPE 3-4 (depois do treino de força)	View workout
03/31/25	10:00.0	2,100m	2:22.8	RowErg	Aquecimento 15' abs Treino força 10-10-8-6 Supino 40/45/50, Puxada vertical 52/54/59, Remada sentada divergente 2…	View workout
03/30/25	1:10:00.0	10,890m	3:12.8	Water	8+ Barreiro	View workout
03/29/25	1:15:00.0	11,050m	3:23.6	Water	8+ Barreiro	View workout
03/28/25	3x15:00/2:00r	9,861m	2:16.9	RowErg	3x 15:00/2:00r @18-20 Z1-Z2 com foco na técnica RPE 3	View workout
03/26/25	30:00	6,528m	2:17.8	RowErg	30:00 @18-20 Z1-Z2 RPE 3 15' core Treino de Força 10-10-8-6 Leg curl 45/47/49, Leg ext 41/45/47, Leg press 95/102…	View workout
03/25/25	2x1000m/6:00r	7:18.7	1:49.6	RowErg	2x 1.000m/6:00r @(ritmo 2k) Z4, RPE 8	View workout
03/25/25	15:07.0	3,300m	2:17.4	RowErg	Aquecimento	View workout
03/25/25	5:03.0	986m	2:33.6	RowErg	Retorno	View workout
03/24/25	30:00.0	6,563m	2:17.1	RowErg	30:00 @18-20 Z1 Treino força 10-10-8-6 Supino 40/45/50, Supino inclinado 2 halteres 10/12.5/15, Remada inclinada 1 bra&cce…	View workout
03/20/25	5:00	909m	2:45.0	RowErg	Retorno	View workout
03/20/25	8x1:00/1:00r	2,342m	1:42.4	RowErg	8x 1:00/1:00r @32-34 Z4 RPE 8-9	View workout
03/20/25	20:00	3,920m	2:33.0	RowErg	Aquecimento com acelerações	View workout
03/19/25	30:00	6,605m	2:16.2	RowErg	30:00 @18-20 Z1 RPE 3 Core 15' Treino de Força 3x12 Leg extension 41, curl 45 4x8 Prensa horizontal 107 3…	View workout
03/18/25	5:00	881m	2:50.2	RowErg	Retorno	View workout
03/18/25	5x800m/4:00r	14:59.3	1:52.4	RowErg	5x 800m/4:00r @26-30 em split negativo Zona 4, RPE 7-8	View workout
03/18/25	15:00	3,200m	2:20.6	RowErg	Aquecimento	View workout
03/17/25	40:00.0	8,680m	2:18.2	RowErg	2x 20:00/2:00r @20 Z1 RPE 3 Treino de Força 3x10 Supino sentado 49, Face pull-up 11, Lat pulldown 52, Remada sentada diver…	View workout
03/16/25	54:00.0	8,500m	3:10.5	Water	Y4+ Barreiro RPE 4-5	View workout
03/13/25	30:00	6,618m	2:15.9	RowErg	30:00 @18-20 Z1, RPE 3-4 Treino de Força 3x10 Leg curl 45, Leg extension 41, Prensa horizontal 95 3x20 Insecto morto…	View workout
03/11/25	v15:00/2:00r...8	7,189m	2:10.7	RowErg	Aquecimento 6x 500m/2:00r (2x @26-28-30) 1:53, RPE 7 FC 150-160 Retorno	View workout
03/10/25	20:00	4,440m	2:15.1	RowErg	20:00 @18-20 Z1, RPE 3-4 Treino de Força 3x10 Remada sentada divergente 1 braço (x2) 32/36/41 Prensa horizontal…	View workout

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