Stefano’s Log

[Stefano]

6x1mi. Repeats
- 2km Warm Up/2km Cool Down
- 4:35 Avg Pace
- 169bpm Max Hr

[Stefano]

LSS Run:
- 01:13:54
- 13,00km
- 142bpm Avg

[Stefano]

Tempo Run@HM Pace:
- 2km Warm Up/10km Tempo/2km Cool Down
- 4:42 Avg Pace
- 165bpm Max Hr

+Strength Session

Romanian Deadlift 3x5 86kg
Dumbbell Rows 3x5 35kg
KB Reverse Lunges 3x5 40kg
Weighted Plank 3x40sec. 30kg

[Stefano]

LSS Run:
- 01:13:08
- 13,00km
- 155bpm Avg

[Stefano]

LSS Run:
- 01:53:07
- 21,00km
- 146bpm Avg

[Stefano]

LSS Run:
- 01:18:28
- 14,00km
- 148bpm Avg

+Strength Session

Bulgarian Split Squat 3x5 30kg
Dumbbell Rows 3x6 36kg
Weighted Ab Wheel Rollouts 3x6 5kg

[Stefano]

4x1.5mi. Repeats
- 2km Warm Up/2km Cool Down
- 4:29 Avg Pace
- 165bpm Max Hr

[Stefano]

LSS Run:
- 01:18:17
- 14,00km
- 148bpm Avg

[Stefano]

Tempo Run@HM Pace:
- 2km Warm Up/10km Tempo/2km Cool Down
- 4:34 Avg Pace
- 167bpm Max Hr

+Strength Session

Romanian Deadlift 3x5 88kg
Weighted Push Ups 3x5 20kg
Weighted Dead Bugs 3x6 16kg

[Stefano]

LSS Run:
- 01:17:04
- 14,00km
- 143bpm Avg