Stefano’s Log

[Stefano]

Strength Session 2B

Glute Circuit Warm Up w/Resistance Bands:
- Hip Bridges 3x12
- Side Clams 3x12

Romanian Deadlift 3x5 119kg
Weighted Push Ups 3x5 26kg
Ab Wheel Rollouts 3x6 Bw

+ LSS Run:
- 00:38:15
- 6,00km
- 137bpm Avg

[Stefano]

Lactate Threshold Run:
- 4km Warm Up/4km Tempo/3km Cool Down
- 01:03:14
- 171bpm max Hr

[Stefano]

LSS Run:
- 02:01:41
- 21,00km
- 140bpm Avg

[Stefano]

LSS Run:
- 01:00:52
- 10,00km
- 148bpm Avg

+ Strength Circuit for Runners:

Hip Flexors
- Supine Psoas March 1x20
- Front Plank with Hip Extensions 1x20

Hips
- Monster Walks 2x30
- Side Leg Raises 1x20

Glutes
- Single Leg Hip Bridges 1x15
- Clamshells 1x20

Quads
- KB Bulgarian Split Squat 1x15

Hamstrings
- KB Single Leg Deadlift 1x15

Core Circuit
- Ab Wheel Rollouts 1x12
- Copenaghen Plank 1x30sec.
- Arch Body Hold 1x30sec.

+ Push Ups/Pull Ups 50 total reps


First week of my Half Marathon Training Block (race is scheduled on 16 April)….goal is peaking at 57mpw before taper

[Stefano]

5x1km Repeats
- 2km Warm Up/2km Cool Down
- 4:28 Avg Pace
- 176bpm Max Hr

[Stefano]

LSS Run:
- 01:12:21
- 12,00km
- 144bpm Avg

+ Strength Circuit for Runners:

A1 Supine Psoas March 2x20
A2 Monster Walks 2x30

B1 Single Leg Hip Bridges 2x15
B2 Clamshells 2x20

C1 KB Bulgarian Split Squat 2x12
C2 KB Single Leg Deadlift 2x12

D1 Ab Wheel Rollouts 2x8
D2 Weighted Side Plank 2x30sec.
D3 Arch Body Hold 2x30sec.

E1 KB Renegade Rows 2x12
E2 Half Kneeling KB Press 2x10

[Stefano]

Tempo Run@HM Pace:
- 2km Warm Up/6km Tempo/3km Cool Down
- 5:07 Avg Pace
- 163bpm Max Hr

[Stefano]

LSS Run:
- 01:24:04
- 14,00km
- 144bpm Avg

+ Strength Circuit for Runners:

Circuit A
- KB Reverse Lunge 2x12
- KB Renegade Rows 2x12
- Ab Wheel Rollouts 2x10
- Weighted Glute Bridge 2x15

Circuit B
- KB Single Leg Deadlift 2x12
- Half Kneeling KB Press 2x10
- Weighted Side Plank 2x30sec.
- Clamshells 2x15

[Stefano]

LSS Run:
- 01:55:04
- 20,00km
- 144bpm Avg

[Stefano]

LSS Run:
- 01:24:07
- 14,00km
- 152bpm Avg

+ Strength Circuit for Runners:

Circuit A
- KB Reverse Lunge 2x12
- Weighted Inverted Rows 2x10
- Ab Wheel Rollouts 2x10
- Weighted Glute Bridge 2x15

Circuit B
- KB Single Leg Deadlift 2x12
- Ring Push Ups 2x10
- Weighted Side Plank 2x30sec.
- Clamshells 2x15