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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
11/06/24 5:00 1,154m 2:09.9

5:00 @22 (ritmo 1/2 maratona)
FC 110-144

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11/06/24 3x4000m/2:30r 54:56.0 2:17.3

3x 4.000m/2:30r @18-20 UT2 (FC média 129)
1ª FC 90-130
2º FC 100-138
3ª FC 110-144
RPE 3-4

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11/05/24 10:11 2,216m 2:17.8

Aquecimento para musculação 3x 15 reps (1:1:2)
Abdutor quad (25/30), Leg extension (20/22), Leg curl (22/25), Prensa ho…

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11/04/24 3x15:00/4:00r 10,357m 2:10.3

3x 15:00/4:00r @18-20-22
1.ª FC 100-153 RPE 4-5 (2:12/2:09/2:07) UT1
2.ª FC 100-163 RPE 5 (2:09/2:08/2:05) UT1
3.&…

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11/04/24 10:05 2,089m 2:24.8

Aquecimento

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11/03/24 40:00 8,816m 2:16.1

40:00 @20 UT2 Ergometro com calhas RPE 3

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11/02/24 1:10:00.0 12,000m 2:55.0

1X - Barreiro
RPE 5

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10/31/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação: Leg extension & curl (20/22), Set Bulgarian split (10/perna) + Peso morto com halteres (2x…

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10/30/24 5:22 1,011m 2:39.5

Retorno

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10/30/24 2x15:00/4:00r 7,041m 2:07.8

2x 15:00/4:00r @18-20-22 UT1 (2:10-2:08-2:06)
1.ª FC 93 - 152
2.ª FC 108 - 158
RPE 5

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10/30/24 10:06 2,113m 2:23.5

Aquecimento

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10/29/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação: Leg extension & curl (20/22), Peso morto (40), Agachamento (60), Remada sentada (20), Set…

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10/28/24 5:00 939m 2:39.7

Drag 1 para relaxamento das pernas

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10/28/24 2x4000m/2:30r 37:21.9 2:20.1

3x 4.000m/2:30r @18-20 UT2
2ª FC 100 - 132
3ª FC 100 - 137
RPE 4

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10/28/24 1x4000m/2:30r 18:52.4 2:21.5

3x 4.000m/2:30r @18 UT2
1ª FC 100 - 123
RPE 4

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10/27/24 1:30:00.0 14,870m 3:01.5

8+ Barreiro (vento forte)
FC entre 110 -166
RPE 5-6

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10/26/24 45:00.0 8,000m 2:48.7

Tanque (CFP) @20 - UT2
FC média 132 (98-145)
RPE 4

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10/24/24 3:02 517m 2:56.2

Retorno

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10/24/24 6x4:00/3:00r 5,887m 2:02.3

6x 4:00/3:00r Teste voga/parcial @18-26
FC UT1 - @18: 96 a 137, @20: 100 a 142, @22: 100 a 153, @24: 113 a 156 (RPE 5 a 7)
FC AT…

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10/24/24 10:06 2,083m 2:25.5

Aquecimento

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10/23/24 1000m 4:13.7 2:06.8

1.000m @22 (depois da musculação)
RPE 5

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10/23/24 15:00.0 3,000m 2:30.0

Aquecimento (Rowerg e Skierg) para musculação
Prensa horizontal, abdutores quad, agachamento, lateral sentado 2x 1 bra&…

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10/22/24 3x4000m/2:30r 55:40.7 2:19.1

3x 4.000m/2:30r @18 UT2
FC média 129 / RPE 4
1ª 100 - 132, 2ª 100 - 136, 3ª 100 - 143

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10/20/24 1:00:00.0 10,500m 2:51.4

2- Barreiro
Ut2 com foco na técnica (RPE 4)

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10/18/24 15:00.0 3,000m 2:30.0

Aquecimento para musculação (Rowerg e Skierg)
Agachamento, Prensa horizontal, Leg extension e curl, Abdutor quad, Set S…

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