Stefano’s Log

[Stefano]

Fighter Block 1 Week 1@75%

BSQ 4x5 109kg
BP 5x5 68kg
WPU 5x5 14kg (Bw 88,1kg)
RDL 2x5 128kg

After my MS Session:

10000m Row:
- 44:58.8min
- 2:14.9/500m
- 17s/m
- 158bpm Avg Hr

Note: the TM makes the lifting session much more manageable! I’ll keep it also for the next Fighter Blocks and progress from there…

[Stefano]

4x1000m Rowing Intervals:
- 15:47.4min
- 1:58.4/500m
- 31s/m
- 169bpm Avg Hr

[Stefano]

LSS Run:
- 1:22:42
- 10,62km
- 149bpm Avg Hr

[Stefano]

Fighter Block 1 Week 2@80%

BSQ 4x5 116kg
BP 4x5 72kg
WPU 4x5 16kg (Bw 90,2kg)
RDL 1x5 136kg

After my MS Session:

10500m Row:
- 47:14.9min
- 2:14.9/500m
- 18s/m
- 158bpm Avg Hr

[Stefano]

8x500m Rowing Intervals:
- 15:17.7min
- 1:54.7/500m
- 34s/m
- 167bpm Avg Hr

[Stefano]

2x15min Rowing Intervals:
- 6731m
- 2:13.7/500m
- 19s/m
- 162bpm Avg Hr

[Stefano]

Fighter Block 1 Week 2@80%

BSQ 5x5 116kg
BP 5x5 72kg
WPU 5x5 16kg (Bw 89,7kg)
RDL 1x5 136kg

After my MS Session

30min Rowing:
- 6693m
- 2:14.4/500m
- 19s/m
- 155bpm Avg Hr

[Stefano]

4x8min Rowing Intervals:
- 7173m
- 2:13.8/500m
- 19s/m
- 156bpm Avg Hr

[Stefano]

LSS Run:
- 1:26:57
- 11,39km
- 146bpm Avg Hr

[Stefano]

Fighter Block 1 Week 3@90%

BSQ 3x3 131kg
BP 3x3 81kg
WPU 3x3 25kg (Bw 89,1kg)
RDL 1x3 153kg

After my MS Session:

11000m Row:
- 49:26.7min
- 2:14.8/500m
- 18s/m
- 156bpm Avg Hr