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Sep 21 Concept2: The Best Low-Impact Cardio Exercise Equipment
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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
11/24/24 40:00 9,254m 2:09.6

40:00 @20-22 UT1
5:00 aquecimento, 2x 1:00 @24
RPE 4

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11/24/24 5:00.0 1,100m 2:16.3

Aquecimento

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11/23/24 58:00.0 10,690m 2:42.7

8+ Barreiro
Perfil 4k (22 a 28)

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11/21/24 15:00.0 3,100m 2:25.1

Aquecimento (Ski+Row) para musculação: 3x20 1:1:1
Lateral sentado 1 braço (27), Supino sentado (20), Remada sent…

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11/20/24 2x1000m/0:10r 9:08.2 2:17.0

Descanso + 1.000m @26
FC 130-162
RPE 6

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11/20/24 30:38 6,676m 2:17.7

UT2 @18-20, 30:00 com parcial mais baixo do intervalo anterior
FC 100-140
RPE 4

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11/20/24 30:43 6,510m 2:21.5

UT2 @18-20, 30:00 + 2:00 intervalo
FC 80-136
RPE 3

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11/19/24 12:00.0 2,400m 2:30.0

Aquecimento (Ski+Row) para musculação: 3x20 1:1:1
Leg extension (22), Leg curl (25), Prensa Horizontal (66), Remada se…

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11/18/24 3x15:00/4:00r 10,563m 2:07.8

3x 15:00/4:00r UT2-UT1 (DRAG 110 - ERRO)
1ª @18 FC 90-146 RPE 4-5
2ª @20 FC 96-130 RPE 5-6
3ª @22 FC 103-161…

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11/18/24 10:07 2,069m 2:26.7

Aquecimento

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11/17/24 1:16:00.0 11,000m 3:27.2

8+ Barreiro
Técnica
3km @24 a 28 (FC 98-164)
2 largadas
RPE 5-6

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11/16/24 4:02 664m 3:02.8

Recuperação

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11/16/24 10x0:30/0:30r 1,450m 1:43.4

10x 0:30/0:30r @34
Ritmo prova 1k
RPE 8-9

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11/16/24 4:07 664m 3:06.5

Descanso entre séries

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11/16/24 10x0:30/0:30r 1,446m 1:43.7

10x 0:30/0:30r @34
Ritmo prova 1k
RPE 8-9

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11/16/24 10:07 2,234m 2:15.9

Aquecimento com acelerações

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11/16/24 10:09 2,113m 2:24.1

Aquecimento

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11/14/24 12:00.0 2,400m 2:30.0

Aquecimento para musculação: 4x15 (1:1:2:2)
Leg extension (22/25), Leg curl (25/27), Agachamento (60/65), Remada sentad…

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11/13/24 4x4000m/2:30r 1:14:10.8 2:19.0

4x 4.000m/2:30r @18-20 UT2 (FC média 125)
1ª FC 70-130 (1k em aquecimento + 2:20 @19)
2º FC 47-131 (2:19 @19)

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11/12/24 15:00.0 3,100m 2:25.1

Aquecimento (Row+Ski) para musculação 4x15 (1:1:2:2)
Bulgarian Split 10x/perna (7,5+7,5), Abdutor quad (25/27), Prensa…

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11/11/24 3x15:00/4:00r 10,441m 2:09.2

3x 15:00/4:00r @20-22 UT2-UT1 (DRAG 107 - ERRO)
1ª 15:00 @20 FC 90-140 RPE 4
2ª 10:00/5:00 @20/22 FC 100-150 RPE 5
…

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11/11/24 10:10 2,082m 2:26.7

Aquecimento

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11/10/24 55:00.0 10,300m 2:40.1

2- Barreiro
FC média 140
RPE 3-4

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11/09/24 1:24:00.0 12,890m 3:15.5

1X - Barreiro
RPE 5 (FC média 148)

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11/07/24 10:00.0 2,100m 2:22.8

Aquecimento (Row+Ski) para musculação 3x15 (1:1:2)
Bulgarian Split 10x/perna (7,5+7,5), Prensa horizontal (60/66), Leg…

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