Stefano’s Log

[Stefano]

Medium-Long Run
- 24,00km
- 02:07:36
- 140 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
- 11,00km
- 01:07:52
- 128 Avg Hr

+ SAM Routine

[Stefano]

Recovery Run
- 01:03:11
- 10,00km
- 124 Avg Hr

+ SAM Routine

[Stefano]

10km Time Trial
- 4km WU/4km CD
- 00:40:48 (for TT)
- 4:05 Avg Pace

+ SAM Routine

[Stefano]

Long Run
- 02:54:08
- 30,00km
- 131 Avg Hr

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

[Stefano]

Medium-Long Run
- 24,00km
- 02:13:43
- 141 Avg Hr

+ SAM Routine

[Stefano]

Recovery Run
- 01:18:25
- 12,00km
- 119 Avg Hr

+ SAM Routine

[Stefano]

6x1000 Repeats
- 4km Warm Up/5km Cool Down
- 3:46 Avg Pace
- 174bpm Max Hr

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

[Stefano]

Easy Run
- 01:22:35
- 15,00km
- 134 Avg Hr

+ SAM Routine

[Stefano]

Recovery Run
- 01:17:32
- 12,00km
- 123 Avg Hr

+ SAM Routine