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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
05/03/26 10:00.0 4,250m 2:21.1

Aquecimento 10' bike
UT3/UT2, RPE 3

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04/30/26 25:00.0 9,960m 2:30.6

Aquecimento 25' bike
15' aquecimento articular e funcional
Circuito 5x (6x remada alta sem aceleração kb…

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04/29/26 3x7:00/4:00r 5,149m 2:02.3

Aquecimento 7' bike
3x 7:00/4:00r @26-28
UT1, 63%1k, 73%2k, RPE 5
Retorno 5' bike

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04/28/26 10:00 2,251m 2:13.2

Aquecimento
Circuito 6x6 reps (potência)
RDL 2x40+4x50, Remada sentada 2x39+4x45, Agachamento 2x50+4x60, Supino sentado 2x3…

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04/28/26 10:00.0 4,030m 2:28.8

Aquecimento

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04/27/26 4:00 1,032m 1:56.2

3a série 4:00 80% 1k

Média das séries 1:54,9
100% : 1:46,5 em 1k

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04/27/26 3x4:00/4:00r 2,797m 2:08.7

3x 4:00/4:00r @30-34
80% 1k
Quebra na 2a série
Ajuste de parcial para nova 2a e 3a

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04/27/26 18:00 4,054m 2:13.2

Aquecimento com 1' race pace

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04/26/26 1:21:30.0 12,840m 3:10.4

1X Barreiro
UT2/UT1
4x 1:00/4:00r

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04/25/26 1:11:00.0 12,460m 2:50.9

4- Barreiro
UT2/UT1
750m @28

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04/23/26 15:00.0 6,080m 2:28.0

Aquecimento 15' bike
Aquecimento articular ombros (2 rondas 10x4 exercícios com barra)
Circuito (2x4 leves) + 3x3 rep…

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04/22/26 25:00 5,541m 2:15.3

25' ergo @18-20
UT2, 54%, RPE 4

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04/22/26 20:00.0 9,170m 2:10.8

(recuperação do lombar)
20' bike UT2, RPE 4
3' rest

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04/20/26 1:00 206m 2:25.6

Teste Peak Power - 654, 668, 674, 679 W
Teste 1:00 interrompido por dor na lombar

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04/20/26 20:00 3,994m 2:30.2

Aquecimento com acelerações para teste de 1k
(Teste sem efeito - 2 tentativas com 500m)

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04/19/26 1:05:00.0 13,000m 2:30.0

2X Barreiro
30' Aquecimento
4x 7:00/4:00r @24-26-28-30

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04/18/26 1:00:00.0 10,000m 3:00.0

1X Barreiro
UT2 (onda 10-20-30-20-10 / 2 largadas)

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04/16/26 10:00.0 3,150m 3:10.4

Aquecimento 10' bike
15' aquecimento articular e funcional
Circuito 6x (12x Sumo Deadlift High Pull kb 32kg, 9x Flutte…

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04/15/26 v10:00/1:00r...7 5,220m 2:00.7

Aquecimento 10' bike + 10' ergo c/ acelerações
6x 500m/2:00r @30
TR, 100%, RPE 7
Retorno 5' bik…

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04/14/26 10:00 2,167m 2:18.4

Aquecimento 10' ergo
Circuito (2x4 leves) + 4x4 reps
Leg curl 59, Leg extension 61, Hip abductor 66, Prensa inclinada 210,…

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04/13/26 3x15:00/2:00r 9,903m 2:16.3

3x 15:00/2:00r @18-20
UT2, 51%, RPE 3

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04/09/26 20:00.0 8,130m 2:27.6

Aquecimento 20' bike UT3
15' Aquecimento articular
15' Circuito mobilidade

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04/08/26 3x7:00/4:00r 5,103m 2:03.4

3x 7:00/4:00r @24-26
UT1, 70%, RPE 5

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04/08/26 15:05.0 6,000m 2:30.8

Aquecimento

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04/06/26 2x20:00/4:00r 9,062m 2:12.4

2x 20:00/4:00r @18-20
UT2, 57%, RPE 3

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