Stefano’s Log

[Stefano]

Medium-Long Run
- 18,00km
- 01:30:45
- 149 Avg Hr

+ Strength Session
Weighted Step Downs 3x6 8kg
KB Single Leg Deadlift 3x5 32kg
Weighted Single Leg Calf Raises 3x10 40kg

[Stefano]

Recovery Run
- 00:44:19
- 8,00km
- 136 Avg Hr

+ Core, Hip and Glutes Session

+ Pull Ups/Push Ups Ladder

[Stefano]

Medium-Long Run
- 18,00km
- 01:31:40
- 146 Avg Hr

+ Strength Session
RDL 3x5 88kg
KB Lunges 3x5 32kg
BB Seated Calf Raises 3x10 68kg

[Stefano]

Recovery Run
- 00:43:39
- 8,00km
- 135 Avg Hr

+ Core, Hip and Glutes Session

+ Pull Ups/Push Ups Ladder

[Stefano]

Long Run w/13km @Marathon Effort
- 02:01:22
- 24,00km
- 153 Avg Hr

+ Core, Hip and Glutes Session

[Stefano]

Medium-Long Run
- 01:35:04
- 19,00km
- 148 Avg Hr

+ Core, Hip and Glutes Session

[Stefano]

Medium-Long Run
- 18,00km
- 01:30:45
- 149 Avg Hr

+ Strength Session
Weighted Step Downs 3x6 8kg
KB Single Leg Deadlift 3x5 32kg
Weighted Single Leg Calf Raises 3x10 40kg

[Stefano]

Recovery Run
- 00:44:36
- 8,00km
- 135 Avg Hr

+ Core, Hip and Glutes Session

+ Pull Ups/Push Ups Ladder

[Stefano]

Lactate Threshold Run
- 4km WU/6km LT/4km CD
- 01:09:20
- 154 Avg Hr/166 Max Hr

+ Strength Session
RDL 3x5 88kg
KB Lunges 3x5 32kg
BB Seated Calf Raises 3x10 68kg

[Stefano]

Recovery Run
- 00:43:54
- 8,00km
- 133 Avg Hr

+ Core, Hip and Glutes Session

+ Pull Ups/Push Ups Ladder