Stefano
Tired
after the run, 2 rds on the heavy bag
- Miles:
- 3095 total / 0 in 2012
- Goal:
roth challenge ironman distance triathlon, july 18, roth (germany)
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Stefano logged 3095 miles.
Last workout over 1 year ago. Help get them back on track!
Entries
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RUN
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VELO
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RUN
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swim
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RUN
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VELO
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swim
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RUN
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FIT
at home 00:45
2 rds heavy bag
4 sets BP
3 sets Clean
3 sets BB Press
2 sets Clean & Jerk
2 sets Chin-up
2 sets Dip
3 sets Squat
2 sets Calf Raise & Ankle Curl
3 sets abs -
FIT
home 00:45
2 rds heavy bag
BP 4x8-12
Clean 3x4
DB Expl press 2x6
Jerk 2x4
RG Chin-up 2x10
Dip 1x12
Squat 3x10-15
Calf raise & ankle curl 2x15
Abs 2 sets -
RUN
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swim
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VELO
good argenta 81 km 02:40 18.9mph pace
team ride
easy and flat, in a beautiful september morning
enjoyed it -
FIT
home 00:45
2 rounds on the heavy bag
Incline BB Press 3x12
Chins 2x12
BB Row 2x10
DB Press 2z12
Explosive upright row 2x5
Lunge 2x10
Claf raise & ankle row 2x15
Abs 2 sets -
RUN
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VELO
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RUN
good mura 9 km 00:43 07:41 pace
solo run, quite fast
then, at home, did some WT:
BP 3x12-15
Clean 2x4
Clean & Press 2x4
Deadlift 2x6
Abs 2 sets -
swim
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RUN
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FIT
alright home 00:45
BP 3x12
BB Row 3x12
DB Press 3x12
BB Curl 1x12
CG BP 1x12
Squat 2x15
Calf raise & ankle curl 2x15
Abs (3 sets)
Stefano
