Stefano’s Log

[Stefano]

4x2000m Rowing Intervals:
- 34:46.9min
- 2:10.4/500m
- 22s/m
- 158bpm Avg Hr

[Stefano]

30min Rowing:
- 6718m
- 2:13.9/500m
- 19s/m
- 157bpm Avg Hr

[Stefano]

Fighter Block 1 Week 3@90%

BSQ 4x3 131kg
BP 4x3 81kg
WPU 4x3 25kg (Bw 88,7kg)
RDL 1x3 153kg

After my MS Session:

10000m Row:
- 44:53.6min
- 2:14.6/500m
- 18s/m
- 157bpm Avg

[Stefano]

4x1000m Rowing Intervals:
- 15:44.3min
- 1:58.0/500m
- 26s/m
- 170bpm Avg Hr

[Stefano]

AM

Rowing technique practice on water.

PM

LSS Run:
- 1:17:16
- 10,18km
- 150bpm Avg Hr

[Stefano]

Fighter Block 1 Week 4@75%

BSQ 5x5 109kg
BP 5x5 68kg
WPU 5x5 14kg (Bw 88,9kg)
RDL 1x5 128kg

After my MS Session:

10000m Row:
- 44:48.7min
- 2:14.4/500m
- 17s/m
- 157bpm Avg

[Stefano]

5x800m Rowing Intervals:
- 15:35.6min
- 1:56.9/500m
- 29s/m
- 164bpm Avg Hr

[Stefano]

3x10min Rowing Intervals:
- 6771m
- 2:12.9/500m
- 17s/m
- 156bpm Avg Hr

[Stefano]

Fighter Block 1 Week 4@75%

BSQ 5x5 109kg
BP 5x5 68kg
WPU 5x5 14kg (Bw 89,2kg)
RDL 1x5 128kg

After my MS Session:

30min Rowing:
- 6737m
- 2:13.5/500m
- 17s/m
- 151bpm Avg Hr

[Stefano]

4x2000m Rowing Intervals:
- 34:44.3min
- 2:10.2/500m
- 19s/m
- 159bpm Avg Hr