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Sep 21 Concept2: The Best Low-Impact Cardio Exercise Equipment
Sep 18 Millions of Meters for Ken Zaremba
Aug 25 Routine Maintenance for Your Concept2 Erg
Aug 24 Strength in the Open Ocean: Kelsey Pfendler’s Pacific Crossing

Nuno Silvestre

Log

Date Workout Score Ave Comments Action
12/11/24 3:45.0 1,222m 1:32.0

5x 0:45/5:00r @MAX (42-44)
1:36,5 - 1:31,7 - 1:30,8 - 1:30,2 - 1:31,2
RPE 9

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12/11/24 10:00.0 2,200m 2:16.3

Aquecimento teste

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12/10/24 5:36 1,014m 2:45.9

Retorno

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12/10/24 8000m 34:30.5 2:09.4

8.000m UT1 (ritmo de 1/2 maratona)
FC 108-153 (0-2k)
FC 153-158 (2k-4k)
FC 158-162 (4k-6k)
FC 162-168 (6k-8k)
RPE 4…

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12/10/24 20:52 4,582m 2:16.6

Início de 1:00h contínua UT1 (ritmo de 1/2 maratona)
- problemas com o finca-pés
FC 100-147
RPE 4-5

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12/10/24 5:04 1,069m 2:22.3

Aquecimento

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12/08/24 10:05 2,233m 2:15.5

Musculação (leve)
Agachamento 10x (28,40) 6x (50,50)
Remada deitada 10x (28,38) 6x (68,78)
Leg extension 10x (2…

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12/08/24 5:00.0 1,100m 2:16.3

Aquecimento

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12/07/24 45:00.0 8,500m 2:38.8

8+ Barreiro
Perfil 4k (24/26/28/30)
FC 110-174
RPE 6-8

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12/05/24 1000m 3:51.1 1:55.5

1.000m @26 (2ª série)
FC 90-164
RPE 5-6

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12/05/24 1000m 3:55.3 1:57.6

1.000m/3:00r @26 (1ª série)
FC 90-148
RPE 5-6

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12/05/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação
3 x10 (1:1:1) 70%
Leg extension (41), Leg curl (45), Agachamento (70), Peso morto (60),…

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12/04/24 30x1:00/1:00r 7,545m 1:59.2

30x 1:00/1:00r @20
serie 1-9 FC 107-150 - serie 10 FC 144
serie 11-19 FC 129-155 - serie 20 FC 150
serie 21-30 FC 134-160
…

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12/04/24 10:00.0 2,150m 2:19.5

Aquecimento

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12/04/24 6:00.0 1,100m 2:43.6

Recuperação

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12/02/24 10:04 2,163m 2:19.8

10:00 em UT2
FC 107-136
RPE 3

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12/02/24 12:57 3,056m 2:07.1

Teste para 30r20 (falha - idem)
(Drag 110 - erro da app)
FC 108-153
RPE 4-5

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12/02/24 2:09 338m 3:11.5

Teste de split máximo (falha - idem)
7@24 + 7@max (1:42 / 1:24)

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12/02/24 6:15 1,470m 2:07.6

Teste de arranque dos 2k em sub-prova (falha - aprender a descansar depois de provas)
FC 106-163
RPE 8

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12/02/24 4000m 18:32.1 2:19.0

4.000m @20 UT2
FC 80-128
RPE3

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12/01/24 11:57.4 2,500m 2:23.4

C2X - Praia de Matosinhos
1ª Etapa Remo de Mar - Circuito
RPE 7

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11/30/24 1:13:00.0 12,280m 2:58.3

8+ Barreiro
RPE 4- 5

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11/28/24 48:08.6 12,000m 2:00.3

12x 1.000m/2:30r (4x @22/24/26) UT1-AT
@22 2:04/ @24 2:00/ @26 1:56,5 (média)
FC 147-158-167 / 153-162-168 / 158-165-168 /…

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11/28/24 5:00.0 1,090m 2:17.6

Aquecimento

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11/26/24 20:00.0 4,200m 2:22.8

Aquecimento e recuperação para musculação:
3x10 Curtsy lunge, 3x10 Remada 1 braço 12,5 cada bra&c…

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