Stefano’s Log

[Stefano]

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

+ SAM Routine

[Stefano]

Lactate Threshold Run
- 5km WU/6km LT/5km CD
- 01:18:21
- 151 Avg Hr/167 Max Hr

+ Strength Session
RDL 2x6 90kg
KB Bulgarian Split Squat 2x6 26kg
BB Seated Calf Raises 2x12 72kg

[Stefano]

Easy Run
- 00:59:08
- 11,00km
- 141 Avg Hr

+ SAM Routine

[Stefano]

Medium-Long Run
- 24,00km
- 02:04:19
- 146 Avg Hr

+ Strength Session
Weighted Step Downs 2x8 12kg
KB Single Leg Deadlift 2x6 32kg
Weighted Single Leg Calf Raises 2x10 44kg

[Stefano]

Recovery Run
- 01:09:32
- 11,00km
- 127 Avg Hr

+ SAM Routine

[Stefano]

Lactate Threshold Run
- 4km WU/11km LT/4km CD
- 01:29:44
- 157 Avg Hr/171 Max Hr

+ Strength Session
RDL 2x6 92kg
KB Bulgarian Split Squat 2x6 26kg
BB Seated Calf Raises 2x12 72kg

[Stefano]

Easy Run + 10x100m Strides
- 14,00km
- 01:14:57
- 141 Avg Hr

+ SAM Routine

[Stefano]

Recovery Run
- 01:08:38
- 11,00km
- 129 Avg Hr

+ SAM Routine

[Stefano]

Saturday

Long Run
- 03:09:12
- 34,00km
- 144 Avg Hr

+ SAM Routine

[Stefano]

5x600 Repeats
- 4km Warm Up/5,5km Cool Down
- 3:46 Avg Pace
- 173bpm Max Hr

+ SAM Routine