Stefano Namari

Log

Date Distance Time Pace Comments Action
11/18/19 4,786m 31:20.1 3:16.4 View workout
11/16/19 6,000m 27:29.3 2:17.4

6.000 mt. Fondo lento 15/17 spm

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11/15/19 1,322m 6:08.3 2:19.2 View workout
11/15/19 4,000m 15:57.9 1:59.7

800 mt.- 180 watt
x 2 serie
1’ rec
600 mt.- 195 watt
x 2 serie
1’ rec.
400 mt. - la 210 watt
x 2…

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11/15/19 3,000m 14:41.7 2:26.9

3.000 mt. riscaldamento 12/14 spm

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11/14/19 9,780m 41:24.0 2:06.9

2.000 mt. riscaldamento
4 x 8' con recupero 2'
3' - 170 watt
2' - 180 watt
2' - 190 watt

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11/13/19 2,583m 9:30.0 1:50.3

1' - 230 watt
30” recupero
1' rec.
x 6 serie
2' recupero
30" - 300 watt
30" recu…

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11/13/19 3,000m 13:38.6 2:16.4

3.000 mt. riscaldamento 16/17 spm

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11/12/19 8,500m 35:28.3 2:05.1

1.000 mt. riscaldamento
3x 2500 mt
500 a 180 watt
500a 190 watt
500a 185 watt
500 a 195 watt
500 a 200 watt

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11/11/19 5,547m 22:37.4 2:02.3

2.000 mt. risc.
1' - 220 watt
30" rec.
x 6 serie serie
3’ rec.
45" - 230 watt
30" rec…

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11/09/19 9,000m 38:12.8 2:07.3

3 x 3.000 mt.
1.000 mt. - 160 watt
1.000 mt. - 170 watt
1.000 mt. - 180 watt
1’ rec.
1.000 mt. - 170 watt…

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11/09/19 6,928m 30:04.0 2:10.1 View workout
11/08/19 8,000m 34:10.3 2:08.1

2.000 mt. risc.
800 mt. - 170 watt
40" rec.
600 mt. - 180 watt
40" rec.
400 mt. - 190 watt
40&qu…

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11/06/19 5,238m 23:06.0 2:12.3

2.000 mt. risc.
1.000 mt. - 150 watt
30" recupero
1.000 mt. - 160 watt
30” recupero
1.000 mt. - 170 watt

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11/05/19 7,931m 33:05.0 2:05.1

2.000 mt. Risc.
2’ - 180 watt
30” recupero
1’ 200 watt
30” recupero
x 8 serie

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11/04/19 1,550m 7:40.7 2:28.6

Riscaldamento

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11/04/19 9,000m 38:20.1 2:07.7

1.000 mt. risc.
4x 2.000 mt.
500 mt.- 160 watt
500 mt. - 170 watt
500 mt. - 160 watt
500 mt. - 170 watt
1&r…

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11/03/19 5,000m 20:29.6 2:02.9

10 x 500 mt.
Rec. 1'
500 mt.- 160 watt
500 mt.- 170 watt
500 mt.- 180 watt
500 mt.- 190 watt
500 mt.- 2…

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11/03/19 2,500m 11:34.1 2:18.8 View workout
11/02/19 8,000m 33:40.5 2:06.2

2.000 mt. risc.
1.000 mt.- 160 watt (175)
250 mt.- 175 watt (195)
250 mt.- 190 watt (220)
recupero 1'
x 4 serie…

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