Stefano’s Log

[Stefano]

8x600m Repeats
- 2,5km Warm Up/3km Cool Down
- 3:46 Avg Pace
- 175bpm Max Hr

+ Strength Session

Bulgarian Split Squat 3x5 36kg
BB Single Leg Deadlift 3x5 32kg
BB Single Leg Glute Bridge 3x5 32kg
Ring Pull Ups 3x6 Bw
Side Plank w/Leg Lift 3x30sec.
Weighted Single Leg Calf Raises 3x10 36kg

[Stefano]

Easy Run:
- 01:15:24
- 15,00km
- 149bpm Max Hr

+ SAM Routine

[Stefano]

Tempo Run@HM Pace
- 4km Warm Ups/5km Tempo/5km Cool Down
- 4:11 Avg Pace
- 170bpm Max Hr

+Strength Session

Bulgarian Split Squat 3x5 36kg
BB Single Leg Deadlift 3x5 32kg
BB Single Leg Glute Bridge 3x5 32kg
Push Ups 3x12 Bw
Copenaghen Plank 3x30sec.
Weighted Single Leg Calf Raises 3x10 36kg

[Stefano]

Easy Run:
- 01:14:28
- 15,00km
- 147bpm Max Hr

+ SAM Routine

[Stefano]

Long Run:
- 01:51:30
- 23,00km
- 156bpm Avg Hr

+ SAM Routine

[Stefano]

Easy Run:
- 01:19:11
- 15,00km
- 142bpm Max Hr

+ SAM Routine

[Stefano]

6x800m Repeats
- 2,5km Warm Up/3km Cool Down
- 3:46 Avg Pace
- 175bpm Max Hr

+ Strength Session

[Stefano]

Easy Run:
- 01:18:07
- 15,00km
- 137bpm Max Hr

+ SAM Routine

[Stefano]

Tempo Run@LT Pace
- 3km WU/6,5km Tempo/4,5km CD
- 4:09 Avg Pace
- 169bpm Max Hr

+Strength Session

[Stefano]

Easy Run:
- 01:17:34
- 15,00km
- 139bpm Max Hr

+ SAM Routine