Stefano’s Log

[Stefano]

LSS Run:
- 01:31:39
- 12,65km
- 145bpm Avg Hr

[Stefano]

Fighter Block 1 Week 2@80%

FSQ 4x4 72kg
BP 4x4 72kg
DL 1x4 120kg
+WTD Plank 4x30s. 22kg

+ 4500m/3500m/2000 Rowing Intervals:
- 45:08min
- 2:15.3/500m
- 16s/m
- 162bpm Avg

FSQ was painless, I’ll see how it goes next workout and decide if I keep them in the Block…I think FSQ/BP/DL+WTD Plank could be a really good Cluster for my Running goals.

[Stefano]

LSS Run:
- 01:00:10
- 8,48km
- 149bpm Avg Hr

[Stefano]

LSS Run:
- 00:58:30
- 8,31km
- 144bpm Avg Hr

[Stefano]

Fighter Block 1 Week 2@80%

FSQ 4x4 72kg
BP 4x4 72kg
DL 1x4 120kg
+WTD Plank 4x30s. 22kg

+ 5x1500 Rowing Intervals:
- 33:15min
- 2:13.0/500m
- 17s/m
- 144bpm

[Stefano]

LSS Run:
- 00:59:59
- 8,53km
- 143bpm Avg Hr

[Stefano]

LSS Run:
- 01:35:25
- 13,14km
- 144bpm Avg Hr

[Stefano]

Fighter Block 1 Week 3@85%

FSQ 4x3 77kg
BP 4x3 77kg
DL 1x3 128kg
WTD Plank 4x20s. 25kg
+PU 50reps between sets Bw

+ 3x3000 Rowing Intervals:
- 40:16min
- 2:14.2/500m
- 18s/m
- 156bpm

[Stefano]

LSS Run:
- 01:03:05
- 9,01km
- 147bpm Avg Hr

[Stefano]

LSS Run:
- 00:57:56
- 8,44km
- 149bpm Avg Hr