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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
06/02/26 20:00.0 8,080m 2:28.5

20:00 bike UT3/2

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06/01/26 1000m 3:40.6 1:50.3

Teste 1k - conservador

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06/01/26 2:52 433m 3:18.7

Retorno

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06/01/26 1000m 3:53.4 1:56.7

Teste 1k - falha

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06/01/26 1:38 337m 2:25.6

Teste arranque

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06/01/26 17:00 3,867m 2:11.8

Aquecimento com 1:00 race pace

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06/01/26 10:00 2,202m 2:16.2

Aquecimento

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05/29/26 5:12 963m 2:42.0

Retorno

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05/29/26 7x0:30/1:00r 1,078m 1:37.4

Semana 4 (3ª sessão)
7x 0:30/1:00r @submax - Set 2
AN Endurance, 144%, RPE 7-8

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05/29/26 3:01 512m 2:57.0

5' intervalo entre séries

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05/29/26 7x0:30/1:00r 1,063m 1:38.7

Semana 4 (3ª sessão)
7x 0:30/1:00r @submax - Set 1
AN Endurance, 138%, RPE 7-8

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05/29/26 20:00 4,237m 2:21.6

Aquecimento com acelerações

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05/28/26 7x0:30/5:00r 1,188m 1:28.3

Semana 4 (2ª sessão)
7x 0:30/5:00r @MAX
AN Power, 193%, RPE 8-9

Retorno 6' bike

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05/28/26 13:03.0 5,000m 2:36.6

Semana 4 (2ª sessão - treino da tarde)
Aquecimento 13' bike
Circuito 4x (12x PUSH-PRESS x1Bp 15kg, 9x BURPEE, 6x…

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05/28/26 10:55.0 2,445m 2:13.9

Aquecimento 11' ergo com acelerações

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05/28/26 10:00.0 3,960m 2:31.5

Aquecimento 10' bike

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05/26/26 10:00 2,180m 2:17.6

Aquecimento 10' ergo
Circuito 2x6+4x6 (potência)
Vertical push-up Esq+Dir 10+12,5, Supino 40+45, Remada sentada 41+52,…

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05/25/26 2x250m/4:00r 1:41.4 1:41.4

Semana 4 (1ª sessão)
2x 250m/4:00r em arranque prova

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05/25/26 5x500m/4:00r 8:47.6 1:45.5

Semana 4 (1ª sessão)
5x 500m/4:00r @34+
TR, 113%, RPE 8+

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05/25/26 20:00 4,370m 2:17.2

Aquecimento com acelerações

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05/24/26 2x20:00/3:30r 8,830m 2:15.9

2x 20:00/3:30r @18-20
UT2, 53%, RPE 3
(primeiros 10' da 2a série com pés soltos)

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05/23/26 10x0:30/1:00r 1,505m 1:39.6

Semana 3 (3ª sessão)
2x (10x 0:30/1:00r @34+)/5:00r
2a série
AN Endurance, 135%, RPE 8

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05/23/26 10x0:30/1:00r 1,488m 1:40.8

Semana 3 (3ª sessão)
2x (10x 0:30/1:00r @34+)/5:00r
1a série
AN Endurance, 130%, RPE 8

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05/23/26 15:00 3,284m 2:17.0

Aquecimento com acelerações

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05/23/26 15:00.0 6,030m 2:29.2

Aquecimento

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