Stefano’s Log

[Stefano]

Recovery Run
- 00:47:22
- 8,00km
- 128 Avg Hr

+ Core, Hip and Glutes Session

+ Pull Ups/Push Ups Ladder

[Stefano]

Long Run
- 02:36:43
- 29,00km
- 143 Avg Hr

+ Core, Hip and Glutes Session

[Stefano]

Double Recovery Run
- 00:59:54(am)+00:36:13(pm)
- 10,00km(am)+6,00km(pm)
- 139 Avg Hr(am)+137 Avg Hr(pm)

+ Core, Hip and Glutes Session

[Stefano]

5x1200 Repeats
- 4km Warm Up/5,5km Cool Down
- 3:53 Avg Pace
- 175bpm Max Hr

+ Strength Session
Weighted Step Downs 2x6 10kg
KB Single Leg Deadlift 2x6 32kg
Weighted Single Leg Calf Raises 2x10 42kg

[Stefano]

Medium-Long Run
- 02:05:40
- 24,00km
- 144 Avg Hr

+ Core, Hip and Glutes Session

[Stefano]

Yesterday

Easy Run
- 01:26:53
- 16,00km
- 143 Avg Hr

+ Strength Session
RDL 2x6 88kg
KB Bulgarian Split Squat 2x6 20kg
BB Seated Calf Raises 2x10 72kg

Today

Recovery Run
- 01:02:38
- 10,00km
- 126 Avg Hr

+ SAM Routine

[Stefano]

Long Run w/19km @Marathon Effort
- 02:28:42
- 29,00km
- 149 Avg Hr

+ SAM Routine

[Stefano]

Medium-Long Run
- 24,00km
- 02:06:41
- 147 Avg Hr

+ Strength Session
Weighted Step Downs 2x6 10kg
KB Single Leg Deadlift 2x6 32kg
Weighted Single Leg Calf Raises 2x10 42kg

+ Pull Ups/Push Ups Ladder

[Stefano]

Easy Run + 10x100m Strides
- 13,00km
- 01:09:51
- 143 Avg Hr

+ SAM Routine

[Stefano]

Recovery Run
- 00:48:30
- 8,00km
- 128 Avg Hr

+ SAM Routine