Stefano’s Log

[Stefano]

10k Race Day:
- 00:41:55
- 4:11 Avg Pace
- 168bpm Avg Hr

The race has started with a 1,5km grueling descent and finished with a 1,5km grueling hill before the race finish. Ended in 00:41:55 (my goal was 00:39:50)…considering the downhill/uphill race course and the heat, overall I’m quite satisfied.

[Stefano]

Easy Run:
- 00:53:45
- 10,00km
- 137bpm Avg Hr

+ Core Routine

[Stefano]

Easy Run:
- 01:01:36
- 12,00km
- 143bpm Avg Hr

+ Legs Routine

[Stefano]

Easy Run:
- 01:01:27
- 12,00km
- 147bpm Avg Hr

+ Hip and Glutes Routine

[Stefano]

Easy Run:
- 01:14:42
- 14,00km
- 142bpm Avg Hr

+ Legs Routine

[Stefano]

Easy Run:
- 01:13:46
- 14,00km
- 147bpm Avg Hr

+ Core Routine

[Stefano]

Easy Run:
- 01:34:54
- 18,00km
- 142bpm Avg Hr

+ Hip and Glutes Routine

[Stefano]

60min Steady State Rowing:
- 12881m
- 2:20/500 Avg
- 16 s/m

+ Strength Session
BSSQ 3x5 38kg
PU 50reps BW

I have some Achilles pain, so I decided to be careful and take a week off from Running…I’ll do all my Aerobic/Anaerobic work on the Erg for this week.

[Stefano]

4x3000m Rowing Intervals:
- 00:53:32
- 2:14/500 Avg
- 20 s/m
- 140bpm Avg Hr

+ Strength Session
RDL 3x5 80kg
Weighted Push Ups 50reps 10kg

[Stefano]

14000m Steady State Rowing:
- 01:05:44
- 2:21/500 Avg
- 18 s/m
- 137bpm Avg Hr

+ Core Session