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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
09/09/24 4x3000m/2:00r 56:31.2 2:21.3

4x 3.000m/2:00r @18 Ut2
75% FC máx, RPE 3-4
HRM 124, 95% < 135

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09/08/24 52:00.0 6,900m 3:46.0

8+ Barreiro
(Ut2 + @22/24) RPE 4-5
(2x 500m/5:00r @80%)
RPE 7-8

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09/07/24 1:08:00.0 10,000m 3:24.0

4- Barreiro
RPE 4-5

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09/05/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação (Prensa horizontal, supino + 2x puxada 1 braço, lateral e remada sentada, Lat pull) 4x10…

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09/04/24 3:23 537m 3:09.3

Retorno

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09/04/24 v2000m/6:00r...4 6,500m 2:02.4

2k@22 / 2k@24 / 1.5k@24-26 / 1k@26
RPE 5 a 7

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09/04/24 5:59 1,252m 2:23.5

Aquecimento

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09/03/24 15:00.0 3,100m 2:25.1

10:00 Aquecimento + 5:00 Retorno no treino de musculação (Prensa horizontal, peso morto, abdutor quad, leg curl e extension…

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09/02/24 3x3000m/1:30r 42:00.8 2:20.0

3x 3.000m/1:30r @18 Ut2
75% FC máx, RPE 3-4

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09/01/24 33:00.0 5,000m 3:18.0

C1X - Barreiro
RPE 6

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08/31/24 1:00:00.0 10,800m 2:46.6

1X - Barreiro
Ut2 com foco na técnica (RPE 4)

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08/29/24 5:23 952m 2:49.8

Retorno

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08/29/24 4x4:00/4:00r 4,099m 1:57.1

4x 4:00/4:00r
1-3 @26 , 2-4 @28
RPE 6-7

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08/29/24 15:00 3,114m 2:24.5

Aquecimento

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08/28/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação (peso morto, prensa horizontal, leg curl e extension, dorsal e remada sentada, supino) 4x10 rep…

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08/26/24 54:00.0 9,020m 2:59.6

1X - Avis (pista)
4x 2.250m/2:00r Ut2 (RPE 4) com foco técnico

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08/25/24 54:00.0 8,200m 3:17.5

1X - Avis (pista)
Aquecimento
5x 5+25/2:00r @30
1 ponta final
Retorno

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08/24/24 15:00.0 3,000m 2:30.0

Aquecimento para musculação (agachamento, prensa horizontal, supino, remada deitada) 2x12+2x10+2x8 (1:2:3)

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08/23/24 1:09:00.0 10,690m 3:13.6

1X - Avis (pista)
Rolar em Ut2 (RPE 4-5)

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08/21/24 5:03 954m 2:39.0

Retorno

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08/21/24 10x500m/2:00r 19:27.5 1:56.7

10x 500m/2:00r @26 c/ parcial 5k (RPE 7)
7a série @28 para sentir o parcial "leve"

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08/21/24 10:06 2,112m 2:23.4

Aquecimento (banda cardio)

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08/21/24 5:15 1,065m 2:28.0

Aquecimento

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08/20/24 10:00.0 2,100m 2:22.8

Aquecimento para musculação (abdutor quad, prensa inclinada, leg curl e extension, lateral e remada sentada, supino horizon…

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08/19/24 250m 0:47.5 1:35.0

Teste 250m sub-máximo

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