Stefano Namari

Log

Date Distance Time Pace Comments Action
05/16/20 9,000m 41:00.3 2:16.6

riscaldamento 2.000 mt.
Rec. 1’ tra ogni rip.
Rec. 3’ tra ogni serie

4 x 1.000 mt. - 180 watt
4 x 500…

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05/14/20 11,500m 53:26.2 2:19.4

Programma 3
riscaldamento 2.000 mt.
5.000 mt. - 170 watt
Rec. 3’
3.000 mt. - 180 watt
Rec. 3’
1.500 m…

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05/12/20 9,102m 39:16.6 2:09.4

Programma 2
riscaldamento 2.000 mt.
3' - 170 watt
30" Recupero
2' - 180 watt
30" Recupero
1…

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05/11/20 10,750m 47:05.0 2:11.3

Programma 1
riscaldamento 2.000 mt.
Rec. 1’ tra ogni ripetizione
Rec. 3’ tra ogni serie

5 x 1.000 mt. -…

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03/05/20 8,000m 34:57.4 2:11.0

2.000 mt. riscaldamento 2x3.000 mt. recupero 1’
1.000 mt. - 170 watt
1.000 mt - 185 watt
1.000 mt.- 170 watt
1&rs…

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03/03/20 9,500m 39:34.5 2:04.9

2.000 mt. riscaldamento
750 mt. x 10
250 mt.- 200 watt
250 mt.- 180 watt
250 mt.- 200 watt
2’ rec
x 10…

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03/02/20 7,059m 29:07.2 2:03.7

2.000 mt. riscaldamento
Piramide
1' - 210 watt
30” rec
1'30" - 210 watt
30” rec
2&…

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03/01/20 7,712m 32:13.1 2:05.3

2.000 mt. riscaldamento
2.000 mt.
1.000 - 170 watt
1.000 - 180 watt (saltata x errore)
1' recupero
2.000 mt.…

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02/26/20 6,111m 27:32.8 2:15.2

riscaldamento 2.000 mt.
5 x 2' - 200 watt
Rec. 1’
5 x 1' - 220 watt
Rec. 1’
5x 30" - 25…

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02/25/20 8,000m 33:38.0 2:06.1

riscaldamento 2.000 mt.
200 mt. - 200 watt
30" recupero
300 mt. - 210 watt
30” recupero
400 mt. - 220 w…

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02/24/20 6,000m 24:36.6 2:03.0

1 x 2.500 mt. cambio ogni 500 mt.
500 mt. - 170 watt
500 mt. - 180 watt
500 mt. - 190 watt
500 mt. - 180 watt
500 mt.…

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02/24/20 2,000m 9:20.0 2:20.0

2.000 mt. Riscaldamento

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02/19/20 177m 1:08.1 3:12.3 View workout
02/19/20 6,605m 27:15.9 2:03.8

riscaldamento 2.000 mt.
5 x 2' - 210 watt
Rec. 1’
5 x 1' - 250 watt
Rec. 1’
5x 30" - 30…

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02/18/20 7,785m 40:00.0 2:34.1

2x con Fede.
Tecnica 16/18 colpi + allunghi.

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02/17/20 9,593m 41:25.1 2:09.5

riscaldamento 2.000 mt.
2 x 12' ritmo variato ogni 2' - recupero 3':
2’ - 175 watt
2’ - 185 watt…

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02/14/20 8,072m 41:07.4 2:32.8

2x con Fede. A scuola.
Lavoro a 19/21 spinti max.

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02/12/20 6,533m 27:11.7 2:04.8

riscaldamento 2.000 mt.
5 x 2' (20/22) - 200 watt
Rec. 1’
5 x 1' (24 spm) - 220 watt
Rec. 1’

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02/11/20 6,000m 24:53.9 2:04.4

riscaldamento 2.000 mt.
200 mt. - 200 watt
45” recupero
300 mt. - 210 watt
45” recupero
400 mt. - 22…

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02/10/20 6,200m 25:55.2 2:05.4

riscaldamento 2.000 mt.
200 mt. - ~ 210 watt
30" recupero
300 mt. - ~ 220 watt
30” recupero
400 mt. -…

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