Stefano’s Log

[Stefano]

16000m Steady State Rowing:
- 01:13:34
- 2:18/500 Avg
- 19 s/m
- 141bpm Avg Hr

+ Strength Session
BSQ 3x5 66kg
BP 3x5 50kg
PU Ladder Bw

[Stefano]

3x6000m Rowing Intervals:
- 01:22:21
- 2:17/500 Avg
- 19 s/m
- 140bpm Avg Hr

+ Core Session

[Stefano]

16000m Steady State Rowing:
- 01:13:25
- 2:18/500 Avg
- 19 s/m
- 138bpm Avg Hr

+ Strength Session
BSQ 3x5 66kg
PU Ladder Bw

[Stefano]

Injury Rehab Run
- 5,85km
- 15’run 5min walk 15’run
- 133 Avg Hr

45min Steady State Rowing
- 10011m
- 2:15/500 Avg
- 19 s/m
- 143 Avg Hr

+ Strength Session
RDL 3x5 84kg
Push Ups Ladder Bw
KB Lunges 4x8 26kg
Weighted Calf Raises 2x10 48kg
BB Seated Calf Raises 2x10 52kg

[Stefano]

Injury Rehab Run
- 6,04km
- 15’run 5min walk 15’run
- 139 Avg Hr

6km/5km/4km/3km Rowing Intervals
- 01:22:26
- 2:17/500 Avg
- 20 s/m
- 140 Avg Hr

+ Core, Glutes and Hips Session

[Stefano]

Injury Rehab Run
- 6,52km
- 15’run 5min recovery jog 15’run
- 151 Avg Hr

3x15min Rowing Intervals
- 10005m
- 2:15/500 Avg
- 18 s/m
- 141 Avg Hr

+ Strength Session
BSQ 3x5 67kg
BB Good Morning 3x5 64kg
BB Calf Raises 3x10 64kg

[Stefano]

Injury Rehab Run
- 5,59km
- 30’run
- 144 Avg Hr

4x10min Rowing Intervals
- 9065m
- 2:12/500 Avg
- 20 s/m
- 140 Avg Hr

+ Core, Hip and Glutes Session

[Stefano]

Injury Rehab Run
- 5,75km
- 30’run
- 152 Avg Hr

2x20min Rowing Intervals
- 8909m
- 2:15/500 Avg
- 19 s/m
- 147 Avg Hr

+ Core, Hip and Glutes Session

[Stefano]

Injury Rehab Run
- 9,06km
- 30’run 5min recovery 15’run
- 144 Avg Hr

+ Strength Session
RDL 3x5 85kg
KB Lunges 3x8 28kg
BB Seated Calf Raises 3x10 55kg

[Stefano]

Injury Rehab Run
- 9,18km
- 30’run 5min recovery 15’run
- 142 Avg Hr

+ Core, Hip and Glutes Session