ABCDEFGH
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DataPesoGCD~Consumido~Macros - g/kgObservação
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05/03/2017Domingo80,44595417598p231g (22,1%) / nc504g (48,3%) / f53g (2,6%) / g115g (24,9%) / a12g (2,1%)07:00 - Trail Longa (3:00:03h / 24,92km / bpm 151/173 / D 1.293m)
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06/03/2017Segunda79,931053685p216g (23,4%) / nc385g (41,7%) / f40g (2,1%) / g123g (30,1%) / a14g (2,6%)06:30 - Upper ME (BP 11x84kg@9)
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07/03/2017Terça80,735453380p219g (26%) / nc357g (42,3%) / f61g (3,6%) / g106g (28,1%) / a0g (0%)06:10 - Strides (0:43:48h / 8,25km / bpm 155/169 / 6x26s+2:36) / 12:20 - Natação 1.6km
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08/03/2017Quarta81,233853455p218g (25,3%) / nc348g (40,2%) / f39g (2,3%) / g104g (27,2%) / a24g (5%)06:30 - Lower ME (SQ 9x108kg@7,5) / 17:15h - Trote c/ Dog (3,18km)
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09/03/2017Quinta80,435453520p206g (23,4%) / nc359g (40,8%) / f40g (2,3%) / g102g (26,1%) / a37g (7,4%)06:15 - Trail Curta (1:00:03h / 11,21km / bpm 158/168 / 8 parciais) / 19:00 - Death by pull-up (12min+9 = 87)
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10/03/2017Sexta79,540753365p218g (26%) / nc302g (35,9%) / f43g (2,5%) / g124g (33,1%) / a12g (2,6%)06:20 - Desnível (0:53:52h / 9,19km / bpm 154/175 / D 782m) / 18:30 - Fullbody - DE
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11/03/2017Sábado79,826873455p212g (24,5%) / nc338g (39,1%) / f61g (3,5%) / g90g (23,4%) / a46g (9,5%)Off
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12/03/2017Domingo80,04875407550p198g (19,4%) / nc419g (41,2%) / f57g (2,8%) / g143g (31,7%) / a28g (4,9%)07:05 - Trail Longa (3:09:03h / 25,79km / bpm 158/183 / D 1.211m)
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13/03/2017Segunda80,429103515p216g (24,6%) / nc311g (35,4%) / f42g (2,4%) / g125g (32%) / a28g (5,7%)17:15 - Upper ME (IBP 9x72kg@8,5) - treino cancelado até ohp 1x (dor de cabeça do caralho)
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14/03/2017Terça79,733653470p210g (24,3%) / nc340g (39,2%) / f59g (3,4%) / g110g (28,6%) / a22g (4,6%)06:10 - Tempo Run (0:48:03h / 9,11km / bpm 158/174 / 2x9:27@4:38)
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15/03/2017Quarta80,132703465p214g (24,7%) / nc317g (36,7%) / f32g (1,9%) / g97g (25,3%) / a56g (11,5%)06:35 - Lower ME (SDL 5x144kg@7)
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16/03/2017Quinta79,540203405p266g (31,2%) / nc217g (25,5%) / f43g (2,5%) / g154g (40,7%) / a0g (0%)06:15 - Trail Curta (1:03:11h / 11,42km / bpm 159/167 / 9 parciais) / 12:30 - Natação (1.55km 0.4+1.15)
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17/03/2017Sexta79,942454010p234g (23,3%) / nc415g (41,4%) / f25g (1,3%) / g130g (29,2%) / a28g (4,9%)06:15 - Desnível (1:05:14h / 10,37km / bpm 150/174 / D 428m) / 19:10 - Fullbody - DE
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18/03/2017Sábado79,226653460148p230g (26,6%) / nc272g (31,4%) / f43g (2,5%) / g130g (33,8%) / a28g (5,7%)Off
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19/03/2017Domingo79,649054345-428p233g (21,5%) / nc440g (40,5%) / f64g (2,9%) / g136g (28,2%) / a42g (6,9%)07:40 - Trail Longa (3:18:16h / 27,62km / bpm 156/175 / D 1.244m)
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20/03/2017Segunda80,231353395p253g (29,8%) / nc283g (33,3%) / f38g (2,2%) / g111g (29,3%) / a26g (5,4%)07:00 - Upper ME (BP 9x94kg@9,5)
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21/03/2017Terça80,434033435p222g (25,8%) / nc348g (40,5%) / f39g (2,3%) / g101g (26,4%) / a24g (5%)06:45 - Strides (0:40:32h / 7,55km / bpm 156/170 / 8x21s+2:06) | 18:30 - Bracetas (3x 3x10 de cada)
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22/03/2017Quarta80,436703410p223g (26,2%) / nc247g (28,9%) / f32g (1,9%) / g141g (37,2%) / a28g (5,8%)06:30 - Trote/Cam. c/ Dog (2-2.5km) / 06:35 - Lower ME (SQ 5x120kg@7,5) / 12:10 - Natação (5x5min - ~1,3km)
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23/03/2017Quinta79,936403415p214g (25,1%) / nc360g (42,2%) / f45g (2,7%) / g106g (27,9%) / a11g (2,2%)06:15 - Trail Curta (1:06:11h / 12,26km / bpm 156/163 / 7 parciais) / 18:15 - caminhada c/ dog (2.5-3km)
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24/03/2017Sexta79,742054105p264g (25,7%) / nc455g (44,3%) / f55g (2,7%) / g125g (27,3%) / a0g (0%)06:10 - Desnível (1:03:55h / 10,60km / bpm 153/176 / D 486m) / 19:10 - Fullbody - DE
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25/03/2017Sábado79,930553480-280p212g (24,4%) / nc289g (33,2%) / f41g (2,3%) / g112g (29%) / a54g (11,1%)11:15 - "braços" + caminhada (6.97km)
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26/03/2017Domingo79,444704090115p228g (22,3%) / nc425g (41,6%) / f48g (2,4%) / g120g (26,5%) / a42g (7,3%)07:40 - Trail Longa (2:19:04h / 19,38km / bpm 155/173 / D 1.027m)
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27/03/2017Segunda79,532703400p211g (24,9%) / nc297g (34,9%) / f50g (2,9%) / g109g (28,9%) / a40g (8,4%)06:15 - Caminhada (1,6km) / 06:30 - Upper ME (off) / 14:00 - Caminhada (3,7km)
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28/03/2017Terça80,638503470p222g (25,5%) / nc339g (39%) / f44g (2,6%) / g107g (27,7%) / a25g (5,1%)06:35 - Tempo Run (0:45:28h / 8,84km / bpm 156/178 / 2x7:00@4:25) / 14:20 - Natação (2km) + Caminhada (3,71km)
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29/03/2017Quarta80,330103225p212g (26,3%) / nc310g (38,4%) / f44g (2,7%) / g117g (32,5%) / a0g (0%)06:50 - Lower ME (off)
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30/03/2017Quinta79,936253465p236g (27,3%) / nc394g (45,5%) / f28g (1,6%) / g98g (25,6%) / a0g (0%)06:20 - Trail Curta (0:46:05h / 8,42km / bpm 153/160 / 5 parciais) + strides (5x30s) /19:50 - Caminhada c/ Dog (4,57km)
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31/03/2017Sexta79,841154145-165p241g (23,3%) / nc417g (40,3%) / f40g (1,9%) / g139g (30,3%) / a24g (4,2%)06:30 - Desnível (0:52:59h / 8,79km / bpm 155/182 / D 410m) + strides (4x30s) / 19:10 - Fullbody - DE
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01/04/2017Sábado79,628303490-0,021kgp202g (23,2%) / nc331g (38%) / f36g (2,1%) / g104g (26,8%) / a49g (10%)Off