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Stefano Namari

Log

Date Distance Time Pace Comments Action
10/15/23 3,808m 17:30.0 2:17.8

Piramidale
1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - lavoro recupero uguali.
Max hr 162 bpm

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10/10/23 3,000m 13:41.3 2:16.8

1500-750-500-250 mt. Rec 1'
Max hr 170 bpm

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10/10/23 4,000m 18:56.5 2:22.0

8x500mt. rec. 40”
Intervalli variabili 130-150-190 watt.
Max. hr 166

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10/03/23 7,000m 32:42.3 2:20.1

14x500 mt. Rec. 40”
Fondo

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10/01/23 4,087m 20:00.0 2:26.8

10’+ 10x1' 170w alt. 1' 130w - NO rec.

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10/01/23 3,000m 14:18.9 2:23.1

1.500 mt. - 120 watt
1’ rec.
750 mt. - 140 watt
1’ rec.
500 mt. - 170 watt
1’ rec.
250 mt.-…

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09/30/23 3,000m 14:10.4 2:21.7

1.500 mt./750 mt./500 mt./250 mt. -1’ rec. 120/150/170/245 watt

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09/26/23 3,000m 14:00.6 2:20.1

1.500 mt. - 120 watt
1’ rec.
750 mt. - 140 watt
1’ rec.
500 mt. - 160 watt
1’ rec.
250 mt.-…

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09/26/23 3,000m 14:31.5 2:25.2

1.500 mt. - 110 watt
1’ rec.
750 mt. - 140 watt
1’ rec.
500 mt. - 160 watt
1’ rec.
250 mt.-…

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09/24/23 2,000m 9:10.4 2:17.6

500m/:40r

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09/24/23 1,558m 10:00.0 3:12.5

5x 1' + 5x1' rec.
Ritmo medio

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09/24/23 2,003m 10:00.0 2:29.7

Prog. D1 - 10' risc.+ 10x1'+1'+ 5'

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05/24/23 2,000m 9:49.0 2:27.2

4x500 mt.
Rec. 40”
140/180 watt

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05/24/23 3,000m 14:31.5 2:25.2

1.500 mt. - 120 watt
1’ rec.
750 mt. - 140 watt
1’ rec.
500 mt. - 160 watt
1’ rec.
250 mt.-…

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05/15/23 11,026m 55:16.0 2:30.3

4x Mauro-Angelo-Claudio.

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05/09/23 3,000m 13:31.9 2:15.3

6x500 mt.
40” rec.
120-150-170-210 watt.

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05/07/23 3,000m 13:30.8 2:15.1

1.500 mt. - 130 watt
1’ rec.
750 mt. - 150 watt
1’ rec.
500 mt. - 160 watt
1’ rec.
250 mt.-…

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05/07/23 3,000m 14:03.7 2:20.6

1/2
1.500 mt. - 120 watt
1’ rec.
750 mt. - 140 watt
1’ rec.
500 mt. - 160 watt
1’ rec.
…

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04/25/23 3,000m 13:30.5 2:15.0

1.500 mt. - 130 watt
1’ rec.
750 mt. - 160 watt
1’ rec.
500 mt. - 150 watt
1’ rec.
250 mt.-…

 View workout
04/25/23 3,000m 14:04.3 2:20.7

1.500 mt. - 130 watt
1’ rec.
750 mt. - 150 watt
1’ rec.
500 mt. - 204 watt
1’ rec.
250 mt.-…

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