Stefano’s Log

[Stefano]

5x1500m Rowing Intervals:
- 00:31:00 + 2km WU
- 2:04/500 Avg
- 25 s/m
- 156bpm Avg Hr

+ Strength Session
BSSQ 3x5 38kg
Ring Dips 3x5 Bw
BOR 3x5 55kg

[Stefano]

14000m Steady State Rowing:
- 01:05:03
- 2:19/500 Avg
- 18 s/m
- 135bpm Avg Hr

+ Strength Session
RDL 3x5 82kg
Weighted Push Ups 3x5 15kg
DB Rows 3x5 36kg

[Stefano]

3x30min Rowing Intervals:
- 19577m
- 2:18/500 Avg
- 19 s/m
- 140bpm Avg Hr

+ Core Session

[Stefano]

15000m Steady State Rowing:
- 01:08:59
- 2:18/500 Avg
- 17 s/m
- 146bpm Avg Hr

+ Core Session

[Stefano]

3x4000m Rowing Intervals:
- 00:53:14
- 2:13/500 Avg
- 21 s/m
- 150bpm Avg Hr

+ Strength Session
BSQ 3x5 65kg
BOR 3x5 60kg

[Stefano]

15000m Steady State Rowing:
- 01:09:01
- 2:18/500 Avg
- 19 s/m
- 140bpm Avg Hr

+ Core Session

[Stefano]

4x2000m Rowing Intervals:
- 00:33:03 + 1km WU/1km CD
- 2:04/500 Avg
- 25 s/m
- 158bpm Avg Hr

+ Strength Session
RDL 3x5 83kg
BP 3x5 50kg

[Stefano]

15000m Steady State Rowing:
- 01:08:58
- 2:18/500 Avg
- 19 s/m
- 135bpm Avg Hr

+ Core Session

[Stefano]

3x7000m Rowing Intervals:
- 01:36:06
- 2:17/500 Avg
- 18 s/m
- 146bpm Avg Hr

+ Core Session/Pull Ups Ladder

[Stefano]

Easy Run:
- 01:03:04
- 12,00km
- 160bpm Avg Hr

+ Legs Routine