Stefano’s Log

[Stefano]

Recovery Run:
- 01:00:14
- 11,00km
- 143bpm Max Hr

+ Myrtl Routine

[Stefano]

Easy Run:
- 01:00:26
- 12,00km
- 147bpm Max Hr

+Strength Session

BB Single Leg Deadlift 3x5 32kg
Reverse Lunges 3x10 26kg
Push Ups 3x20 Bw
Plank 3x1min.
Copenaghen Plank 3x30sec.

[Stefano]

Easy Run:
- 01:20:11
- 16,00km
- 150bpm Max Hr

+ Myrtl Routine

[Stefano]

Easy Run:
- 01:16:44
- 15,00km
- 151bpm Max Hr

+ SAM Routine

[Stefano]

12x400m Repeats
- 2km Warm Up/3km Cool Down
- 3:40 Avg Pace
- 179bpm Max Hr

+ Strength Session

Bulgarian Split Squat 3x5 35kg
Single Leg Weighted Glute Bridge 3x12 40kg
Ring Pull Ups 3x10 Bw
Weighted Dead Bugs 3x1min.
Side Plank 3x30sec.

[Stefano]

Easy Run:
- 01:17:30
- 15,00km
- 152bpm Max Hr

+ SAM Routine

[Stefano]

Tempo Run@HM Pace
- 4km Warm Ups/5km Tempo/5km Cool Down
- 4:13 Avg Pace
- 167bpm Max Hr

+Strength Session

BB Single Leg Deadlift 3x5 32kg
Reverse Lunges 3x10 26kg
Push Ups 3x20 Bw
Weighted Bird Dog 3x10
Copenaghen Plank 3x30sec.

[Stefano]

Easy Run:
- 01:10:48
- 14,00km
- 146bpm Max Hr

+ SAM Routine

[Stefano]

Long Run:
- 01:38:40
- 20,00km
- 150bpm Max Hr

+ SAM Routine

[Stefano]

Easy Run:
- 01:18:32
- 15,00km
- 145bpm Max Hr

+ SAM Routine