Stefano’s Log

[Stefano]

LSS Run:
- 01:53:33
- 20,00km
- 146bpm Avg

[Stefano]

LSS Run:
- 01:22:06
- 14,00km
- 144bpm Avg

+Strength Session

Hip/Glute Circuit Warm Up w/ Bands:
- KB Hip Bridges 3x12
- Side Clams 3x10

KB Reverse Lunges 3x5 38kg
Weighted Pull Ups 3x5 12kg
Weighted Ring Push Ups 3x5 12kg
Weighted Dead Bugs 3x5 10kg
DB Single Leg Deadlift 3x5 26kg

[Stefano]

5x1km Repeats
- 2km Warm Up/3km Cool Down
- 4:18 Avg Pace
- 172bpm Max Hr

[Stefano]

LSS Run:
- 01:26:16
- 14,00km
- 144bpm Avg

[Stefano]

Tempo Run@HM Pace:
- 2km Warm Up/8km Tempo/3km Cool Down
- 4:53 Avg Pace
- 172bpm Max Hr

+Strength Session

Hip/Glute Circuit Warm Up w/ Bands:
- KB Hip Bridges 3x12
- Side Clams 3x10

KB Reverse Lunges 3x5 28kg
Weighted Pull Ups 3x5 12kg
Weighted Ring Push Ups 3x5 12kg
Weighted Dead Bugs 3x5 10kg
DB Single Leg Deadlift 3x5 26kg
KB Calf Raises 3x10 28kg

[Stefano]

LSS Run:
- 01:18:55
- 13,00km
- 138bpm Avg

[Stefano]

LSS Run:
- 02:04:04
- 22,00km
- 149bpm Avg

[Stefano]

LSS Run:
- 01:16:04
- 13,00km
- 127bpm Avg

+Strength Session

Hip/Glute Circuit Warm Up w/ Bands:
- KB Hip Bridges 3x12
- Side Clams 3x10

KB Reverse Lunges 3x5 38kg
Weighted Pull Ups 3x5 12kg
Weighted Ring Push Ups 3x5 12kg
Weighted Dead Bugs 3x5 10kg
DB Single Leg Deadlift 3x5 26kg

[Stefano]

6x800m Repeats
- 2km Warm Up/3km Cool Down
- 4:07 Avg Pace
- 179bpm Max Hr

[Stefano]

LSS Run:
- 01:17:40
- 13,00km
- 148bpm Avg