ABCDEFGH
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DataPesoGCD~Consumido~Macros - g/kgObservação
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05/02/2017Domingo79,045453520-610p209g (23,8%) / nc102g (11,6%) / f26g (1,5%) / g215g (55%) / a40g (8,1%)06:35 - Trail Longa (2:46:09h / 22,95km / bpm 159/180 / D 1.113m)
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06/02/2017Segunda78,029302775p234g (33,7%) / nc82g (11,9%) / f22g (1,6%) / g163g (52,9%) / a0g (0%)12:00 - Natação Praia do Forno (1,27km)
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07/02/2017Terça78,236354190p239g (22,8%) / nc611g (58,4%) / f52g (2,5%) / g59g (12,8%) / a21g (3,6%)06:15 - Strides (0:31:37h / 5,61km / bpm 158/174 / 9x0:30/1:30) - 17:20 - Lower - ME (SQ-8x106@8,5)
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08/02/2017Quarta77,739754185p197g (18,9%) / nc641g (61,3%) / f54g (2,6%) / g58g (12,5%) / a28g (4,8%)06:00 - Trail Curta (1:04:18h / 11.01km / bpm 157/164 / 8 parciais) - 17:30 - Upper ME (BP-10x82@9)
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09/02/2017Quinta79,930002870p236g (32,9%) / nc62g (8,7%) / f9g (0,6%) / g151g (47,4%) / a42g (10,4%)13:00 - Natação (~1.5km - 2x~250m + 2x500m nadadeira)
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10/02/2017Sexta78,841904105p224g (21,8%) / nc616g (60%) / f44g (2,1%) / g62g (13,6%) / a14g (2,4%)06:30 - Morro - Sustentação (0:54:42h / 9,09km / bpm 158/177 / D 433m) / 17:00 - Fullbody - DE
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11/02/2017Sábado79,026002620p213g (32,5%) / nc82g (12,5%) / f24g (1,8%) / g122g (41,8%) / a42g (11,4%)Off
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12/02/2017Domingo79,045653720330p228g (24,5%) / nc104g (11,2%) / f32g (1,7%) / g237g (57,3%) / a28g (5,3%)06:35 - Trail Longa (2:53:11h / 22,95km / bpm 157/173 / D 1.355m)
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13/02/2017Segunda78,425652825p233g (33%) / nc103g (14,6%) / f26g (1,8%) / g159g (50,5%) / a0g (0%)Off
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14/02/2017Terça77,436404100p227g (22,1%) / nc616g (60,2%) / f58g (2,8%) / g46g (10%) / a28g (4,9%)06:30 - Tempo run (0:31:37h / 5,88km / bpm 158/174 / 3,88km@4:40) - 17:20 - Lower - ME (SDL-5x142@7,5)
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15/02/2017Quarta78,337404030p244g (24,2%) / nc574g (57%) / f45g (2,2%) / g55g (12,3%) / a24g (4,3%)Creatina | 06:20 - Trail Curta (1:04:54h / 11.56km / bpm 155/164 / 5 parciais) - 17:30 - Upper ME (IBP-10x70@9)
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16/02/2017Quinta78,826052855p228g (31,9%) / nc97g (13,6%) / f26g (1,8%) / g144g (45,5%) / a29g (7,2%)Off
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17/02/2017Sexta78,441204225p213g (20,2%) / nc634g (60%) / f41g (1,9%) / g64g (13,5%) / a26g (4,4%)06:20 - Morro - Sustentação (0:54:50h / 9,18km / bpm 158/175 / D 829m) / 19:30 - Fullbody - DE
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18/02/2017Sábado78,029952805-280p194g (27,7%) / nc69g (9,8%) / f22g (1,6%) / g165g (52,8%) / a32g (8,2%)09:45 - Natação (1,7km)
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19/02/2017Domingo78,6362531551237p199g (25,3%) / nc108g (13,7%) / f29g (1,8%) / g187g (53,3%) / a26g (5,9%)06:35 - Trail Longa - ABORTADO (1:25:06h / 11,40km / bpm 157/171 / D 617m)
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20/02/2017Segunda78,331704330p226g (20,9%) / nc669g (61,7%) / f48g (2,2%) / g51g (10,6%) / a28g (4,6%)17:30 - Upper ME (BP-9x92@9,5)
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21/02/2017Terça79,031252915p206g (28,2%) / nc77g (10,6%) / f27g (1,8%) / g180g (55,5%) / a16g (3,9%)11:50 - Strides (0:46:06h / 8,22km / bpm 163/178 / 9x30s)
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22/02/2017Quarta78,831353740p187g (20%) / nc563g (60.2%) / f60g (3.2%) / g58g (13.9%) / a14g (2.7%)18:00 - Lower ME (SQ-5x118@7,5)
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23/02/2017Quinta79,135262965p203g (27,4%) / nc107g (14,4%) / f27g (1,8%) / g164g (49,7%) / a28g (6,7%)07:10 - Trail Curta (1:11:22h / 13.37km / bpm 164/171 / 6 parciais)
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24/02/2017Sexta78,533623820p188g (19,6%) / nc581g (60,8%) / f32g (1,7%) / g54g (12,6%) / a28g (5,2%)18:00 - Fullbody DE
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25/02/2017Sábado78,226802935957p229g (31,2%) / nc58g (7,9%) / f29g (2%) / g181g (55,6%) / a14g (3,4%)Off
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26/02/2017Domingo78,2399060002559Na conta do papa!!! Comi demais e de tudo06:35 - Trail Longa (2:07:16h / 19,53km / bpm 155/174 / D 756m)
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27/02/2017Segunda79,234703535p225g (25,4%) / nc448g (50,7%) / f53g (3%) / g49g (12,5%) / a42g (8,4%)09:30 - Natação Mar (1,33km + 2km trote descalso) / 12:30 - Upper ME (off OHP 4x5x38)
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28/02/2017Terça80,030753115p226g (29%) / nc95g (12,2%) / f26g (1,7%) / g176g (50,7%) / a28g (6,4%)08:20 - Tempo Run (0:32:55h / 6,33km / bpm 166/181 / 2,33km@4:40/10:45min)
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01/03/2017Quarta79,633803710p214g (23,1%) / nc506g (54,6%) / f38g (2%) / g50g (12,2%) / a42g (8%)08:50 - Trote c/ Dog (4,18km) / 14:20 - Lower ME (off SDL 4x5x96)
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02/03/2017Quinta80,435263055p229g (30%) / nc78g (10,3%) / f38g (2,5%) / g183g (53,9%) / a14g (3,2%)06:20 - Trail Curta (0:42:15h / 8.16km / bpm 158/163 / 5 parciais) + 1km caminhada / 16:50 - Trote c/ Dog (3,81km)
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03/03/2017Sexta80,4396040903516p217g (21,2%) / nc497g (48,6%) / f45g (2,2%) / g88g (19,3%) / a50g (8,7%)06:15 - Desnível (0:46:17h / 7,73km / bpm 153/176 / D 456m) / 17:20 - Fullbody - DE
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04/03/2017Sábado80,3297534300,451kgp200g (23,4%) / nc304g (35,4%) / f37g (2,2%) / g100g (26,4%) / a61g (12,7%)14:20 - muscles beach + caminhada (3,78km)