Log for Nuno Silvestre | Concept2 Logbook

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Nuno Silvestre

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/05/26	4:00	1,041m	1:55.2	RowErg	(para fazer os 14:00 totais - 4:00r depois dos 10:00 anteriores) 2:00 @ritmo 2:00 @subida	View workout
04/05/26	10:00	2,520m	1:59.0	RowErg	(erro no treino - devia ser 14:00) 1:00 @30 9:00 @ritmo	View workout
04/05/26	10:07	2,190m	2:18.7	RowErg	Aquecimento 10' ergo (a seguir ao aquecimento bike)	View workout
04/05/26	10:00.0	4,050m	2:28.1	BikeErg	Aquecimento 10' bike	View workout
04/04/26	1:00:00.0	10,000m	3:00.0	Water	1X Barreiro UT2 / onda 10-20-30-20-10 / 5 largadas 5+10	View workout
04/03/26	24:00.0	5,730m	2:05.6	RowErg	(recuperação) 3x 8:00/4:00r @22-24 1a/2a @2:04/24 (70%) 3a 2:10/20 (60%) Tempo/UT1, 67%, RPE 6	View workout
04/03/26	10:00.0	2,200m	2:16.3	RowErg	Aquecimento 10' bike + 10' ergo	View workout
04/02/26	10:00	2,165m	2:18.5	RowErg	Aquecimento 10' ergo Circuito 4x4 reps Vertical One arm press-up Esq+Dir, Db 15kg , Vertical Lat pull-down 61, Supino 55/60…	View workout
03/31/26	3x15:00/2:00r	10,022m	2:14.7	RowErg	3x 15:00/2:00r @18-20 1a 5' aquecimento 2a e 3a (10 + 10) UT2, 54%, RPE 4	View workout
03/30/26	v5:00/1:00r...3	5,513m	2:05.1	RowErg	Aquecimento 19' ergo 2x 9:00/4:00r @24-26 Tempo, 73%, RPE 6	View workout
03/25/26	10:00	2,202m	2:16.2	RowErg	Aquecimento 5' bike + 10' ergo Circuito (2x4 reps leves) + 4x4 reps Hip abductor 66, Leg extension 61, Split Squat 80	View workout
03/23/26	v10:00/2:00r...5	6,294m	2:03.9	RowErg	(alteração - validada) Aquecimento 10' ergo 4x 4:00/4:00r @26-28 Tempo, 83%, RPE 6	View workout
03/19/26	13:00.0	4,560m	2:51.0	BikeErg	Aquecimento 8' bike Circuito (2x5 leves) + 5x5 reps Supino 50, Remada sentada 61 15' aquecimento articular e funcio…	View workout
03/18/26	30:00.0	13,250m	2:15.8	BikeErg	30' bike UT2, 50%, RPE 3	View workout
03/17/26	20:00.0	7,480m	2:40.4	BikeErg	Aquecimento 10' bike Circuito (2x5 reps leve) + 5x5reps Leg extension 59, Hip abductor 61, Prensa inclinada 200, Split squat…	View workout
03/16/26	2x20:00/2:00r	8,872m	2:15.2	RowErg	(semana deload - reduzir volumes, manter intensidade) 2x 20:00/2:00r @18-20 UT2, 50%, RPE 3	View workout
03/15/26	1x3000m/r	12:00.1	2:00.0	RowErg	3.000/6:00r @26-30 AT, 77%, RPE 7 (3a série com 2x 1.500 @2:00 - fadiga)	View workout
03/15/26	v10:00/2:00r...2	5,129m	2:09.5	RowErg	Aquecimento 10' ergo 3x 3.000/6:00r @26-30 1a série Tempo, 74%, RPE 6 (Mudança de ergo para próxima…	View workout
03/12/26	10:00.0	3,800m	2:37.8	BikeErg	1. Aquecimento 5' bike Circuito 5x 5reps Leg extension 45, Hip Abductor 45, Prensa inclinada 180, Agachamento 90 Retorno…	View workout
03/11/26	v10:00/1:00r...10	6,892m	2:01.8	RowErg	-- alteração plano validada -- Aquecimento 7' bike + 10' ergo 9x 2:00/2:00r @28-30 TR, 93%, RPE 7 …	View workout
03/10/26	15:00.0	5,400m	2:46.6	BikeErg	Aquecimento 15' + Retorno 5' bike 15' Aquecimento articular e funcional Deadlift 5x5 reps 50-70-80-80-90 Ci…	View workout
03/09/26	3x20:00/4:00r	13,736m	2:11.0	RowErg	3x 20:00/4.00r @18-20 (último 1' máx) UT2, 57% (3x 19:00), RPE 3	View workout
03/08/26	1:10:00.0	15,000m	2:20.0	Water	4X Barreiro 2x (1.500+500) @26-30 1X Barreiro 2.300 @24	View workout
03/07/26	1:00:00.0	12,000m	2:30.0	Water	C2X Barreiro 3x 12:00 @22	View workout
03/05/26	20:00.0	8,800m	2:16.3	BikeErg	Aquecimento 10'+10' bike, UT3/2 Circuito c/ 5 sets 6x Swing curto 32kg, 9x Clean+Agachamento 15kg, 12x Flutter-kicks…	View workout

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