Stefano’s Log

[Stefano]

Long Run
- 02:55:03
- 32,00km
- 142 Avg Hr

+ Strength Session
RDL 2x6 92kg
KB Bulgarian Split Squat 2x6 28kg
BB Seated Calf Raises 2x10 72kg

[Stefano]

5x600 Repeats
- 4km Warm Up/5,5km Cool Down
- 3:36 Avg Pace
- 177bpm Max Hr

+ SAM Routine

[Stefano]

Medium-Long Run
- 20,00km
- 01:44:11
- 138 Avg Hr

+ Strength Session
Weighted Step Downs 2x6 12kg
KB Single Leg Deadlift 2x6 32kg
Weighted Single Leg Calf Raises 2x12 44kg

[Stefano]

Recovery Run + 6x100m Strides
- 10,00km
- 01:04:05
- 126 Avg Hr

+ SAM Routine

[Stefano]

Recovery Run
- 01:08:30
- 10,00km
- 122 Avg Hr

+ SAM Routine

[Stefano]

8km Time Trial
- 3,5km WU/3,5km CD
- 00:31:42 (for TT)
- 3:58 Avg Pace

+ SAM Routine

[Stefano]

Long Run
- 02:29:40
- 28,00km
- 140 Avg Hr

+ Strength Session
RDL 2x6 92kg
KB Bulgarian Split Squat 2x6 28kg
BB Seated Calf Raises 2x10 72kg

[Stefano]

Easy Run + 10x100m Strides
- 14,00km
- 01:17:27
- 140 Avg Hr

+ SAM Routine

[Stefano]

Recovery Run
- 00:38:12
- 06,00km
- 122 Avg Hr

+ SAM Routine

[Stefano]

3x1600 Repeats
- 3km Warm Up/3km Cool Down
- 3:43 Avg Pace
- 177bpm Max Hr

+ SAM Routine