Stefano’s Log

[Stefano]

4x1200 Repeats
- 2km Warm Up/3km Cool Down
- 4:32 Avg Pace
- 184bpm Max Hr

[Stefano]

LSS Run:
- 01:19:43
- 13,00km
- 143bpm Avg

[Stefano]

Tempo Run@HM Pace:
- 2km Warm Up/6,5km Tempo/2,5km Cool Down
- 5:03 Avg Pace
- 173bpm Max Hr

+ Strength Circuit for Runners:

Circuit A
- KB Reverse Lunge 2x12
- Weighted Inverted Rows 2x10
- Ab Wheel Rollouts 2x10
- Weighted Glute Bridge 2x15
- KB Single Leg Calf Raises 2x20

Circuit B
- KB Single Leg Deadlift 2x12
- Ring Push Ups 2x10
- Weighted Side Plank 2x30sec.
- Clamshells 2x15
- KB Single Leg Calf Raises 2x20

[Stefano]

LSS Run:
- 01:12:56
- 12,00km
- 155bpm Avg

[Stefano]

LSS Run:
- 02:06:13
- 22,00km
- 146bpm Avg

[Stefano]

LSS Run:
- 01:17:55
- 13,00km
- 144bpm Avg

+Strength Session

Hip/Glute Circuit Warm Up w/ Bands:
- Psoas March 1x20
- Monster Walk 1x30
- KB Hip Bridges 3x12
- Side Clams 3x10

Bulgarian Split Squats 3x5 28kg
Weighted Pull Ups 3x5 12kg
Weighted Ring Push Ups 3x5 12kg
Weighted Ab Wheel Rollouts 3x5 10kg
DB Single Leg Deadlift 3x5 22kg

[Stefano]

3x1600 Repeats
- 2km Warm Up/3km Cool Down
- 4:29 Avg Pace
- 173bpm Max Hr

[Stefano]

LSS Run:
- 01:18:57
- 13,00km
- 150bpm Avg

[Stefano]

Tempo Run@HM Pace:
- 2km Warm Up/6,5km Tempo/2,5km Cool Down
- 4:55 Avg Pace
- 185bpm Max Hr

+Strength Session

Hip/Glute Circuit Warm Up w/ Bands:
- Psoas March 1x20
- Monster Walk 1x30
- KB Hip Bridges 3x12
- Side Clams 3x10

Bulgarian Split Squats 3x5 28kg
Weighted Pull Ups 3x5 12kg
Weighted Ring Push Ups 3x5 12kg
Weighted Ab Wheel Rollouts 3x5 10kg
DB Single Leg Deadlift 3x5 25kg

[Stefano]

LSS Run:
- 01:10:43
- 12,00km
- 144bpm Avg