Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
08/23/26	37:16.0	8,000m	2:19.7	RowErg	2x 4.000m/1:30r @18-20 UT3, RPE 3	View workout
08/15/26	1:00:00.0	25,800m	2:19.5	BikeErg	2x 30:00/2:00r UT2, RPE 3	View workout
08/13/26	10:00	2,115m	2:21.8	RowErg	Aquecimento 10' ergo 20' abdominais/articular (2° semana - 3x10) Agachamento 60, RDL 70, Leg extension 45, Leg cur…	View workout
08/11/26	5:00.0	1,070m	2:20.1	RowErg	Aquecimento 5' ergo 15' abdominais (2ª semana - 3x10) Db Vertical push-up e/d 10, Db Biceps e/d 7.5, Vertical lat…	View workout
08/09/26	v20:00/2:00r...9	8,283m	2:08.1	RowErg	Aquecimento c/ acelerações 20:00 ergo 8x 500m/2:00r @26 AT, 87%, RPE 6	View workout
08/08/26	v12:00/2:00r...11	9,574m	2:11.6	RowErg	Aquecimento 12' ergo 10x 3:00/1:30r @20 UT2/1, 63%, RPE 4/5 (série @24 leve)	View workout
08/07/26	5:20	1,172m	2:16.5	RowErg	Aquecimento 5' ergo 20' Circuito abdominais + articulação (1ª semana - 3x8) Leg extension 45, Leg cu…	View workout
08/06/26	50:00.0	21,770m	2:17.8	BikeErg	50:00 bike UT2, 50%, RPE 3	View workout
08/05/26	5:00	1,117m	2:14.2	RowErg	Aquecimento 5' bike + 5' ergo Circuito 15' abdominais -> Início de treino de força (3x8 até…	View workout
08/03/26	2x15:00/1:30r	6,626m	2:15.8	RowErg	2x 15:00/1:30r @18-20 UT2, RPE 4	View workout
08/02/26	30:00.0	6,465m	2:19.2	RowErg	2x 15:00/1:30r @18-20 UT3, RPE 3 3x8 (leve) Leg curl, Leg extension, Hip abductor, Agachamento, RDL 3x6 Kb Xeno-row…	View workout
08/01/26	45:00.0	19,020m	2:21.9	BikeErg	(De volta aos treinos) 45:00 @90 rpm UT3, RPE 3 ) 3x8 (leve) Vertical lat pull-down, Db Vertical push-up e/d, Supino…	View workout
07/14/26	2x15:00/1:30r	6,674m	2:14.8	RowErg	2x 15:00/1:30r UT2 2x6 + 4x6 Leg extension 40, Supino 40, Agachamento 70	View workout
07/11/26	1:00:00.0	11,000m	2:43.6	Water	1X - Barreiro Técnica, técnica, técnica	View workout
07/05/26	10:00	2,241m	2:13.8	RowErg	Aquecimento 10' ergo + 10' articular Circuito 2x6 leve + 4x6 60% Supino 40, Agachamento 60, Remada sentada 45, RDL 60…	View workout
07/03/26	40:00.0	17,760m	2:15.1	BikeErg	2x 20:00/1:00r UT2 10:00@4-6, 5:00@8, 5:00@6	View workout
07/01/26	20:00	4,477m	2:14.0	RowErg	20:00 UT2 Circuito 2x6 leve + 4x6 60% Leg extension 40, Agachamento 60, Vertical Lat pull-down 40, RDL 50, Vertical push-up (Esq+…	View workout
06/28/26	20:00.0	4,000m	2:30.0	Water	CN Velocidade (Montemor-o-Velho) 8+ 1.000m, 3:40,4 (2.º)	View workout
06/28/26	20:00.0	4,000m	2:30.0	Water	CN Velocidade (Montemor-o-Velho) 4+ 1.000m, 3:39,7 (1.º)	View workout
06/26/26	30:00.0	12,080m	2:29.0	BikeErg	Bike leve 2x 250m/5:00r @90%	View workout
06/25/26	10:00.0	2,200m	2:16.3	RowErg	Aquecimento 30' Circuito Mobilidade	View workout
06/23/26	v500m/8:00r...2	750m	1:42.0	RowErg	500m com largada, início e ritmo de prova 250m finais a partir de ritmo de prova	View workout
06/23/26	20:00	4,536m	2:12.2	RowErg	Aquecimento com acelerações	View workout
06/21/26	1:45:00.0	14,000m	3:45.0	Water	4+ Barreiro (1h) 1.000m + largadas 8+ Barreiro (45m)	View workout
06/20/26	1:00:00.0	10,000m	3:00.0	Water	4+ Barreiro 4x 500m/4:00r @32-36	View workout

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