Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
02/16/25 8x5:00/1:00r 9,602m 2:04.9

8x5min 1:00r
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02/16/25 2:28 553m 2:14.6

Warmup Row 15mins easy
5mins easy
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02/14/25 v8:00/2:00r...9 9,053m 2:01.2

8/6/4/2/1/2/4/6/8mins 2:00r
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02/12/25 v4000m/2:30r...4 10,000m 2:02.9

#FMPW447S3
4k/3k/2k/1k (rest 2m 30s)

R20/22/24/26

Start at 2km plus 18. Increase pace2s/3s/5s respectively on previous…

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02/11/25 3x3000m/1:30r 38:15.1 2:07.5

#FMPW447S2
3000m x 3 R18 (rest 90s)

2km plus 20
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02/10/25 4x6666m/1:06r 53:21.1 2:00.0

6x6666m / 66s rest
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02/09/25 v10:00/1:30r...3 3,055m 2:56.7

10/8/6/4/2/10mins R18/20/22/24/26/18
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02/08/25 4x2500m/1:30r 42:20.4 2:07.0

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2500m x 4 (rest 90s) R20

Stick close to 2km plus 18.
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02/07/25 169m 0:50.5 2:29.4

CTC Feb ‘25
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02/07/25 7777m 33:43.0 2:10.0

#FMPW446S5
7777m R18

2km plus 20 Stick.
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02/06/25 8x10:00/1:30r 39,602m 2:01.2

10min repeats 1:30r
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02/05/25 6817m 29:12.3 2:08.5

#FMPW446S5
7777m R18

2km plus 20 Stick.
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02/04/25 v1200m/2:00r...13 10,000m 2:02.1

Clockface ladder
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02/03/25 v4000m/2:30r...4 10,000m 2:05.0

#FMPW446S3
4k/3k/2k/1k (rest 2m 30s)

R18/20/22/24

Start at 2km plus 20. Increase pace2s/3s/5s respectively on previous…

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02/02/25 v10000m/2:00r...5 30,000m 2:00.3

10/8/6/4/2km 2:00r
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02/01/25 v10000m/2:00r...5 30,000m 2:01.3

10/8/6/4/2km 2:00r
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01/31/25 8x10:00/1:30r 38,401m 2:04.9

10min repeats 1:30r
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01/30/25 v4000m/2:00r...3 8,579m 2:10.0

FM Classic A
4k/3k/2k/1k (rest 2m)

R18/20/22/24.

Start at 2km plus 20. Increase 2s/4s/6s on the previous completed int…

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01/30/25 138m 0:37.3 2:15.1

FM Classic A
4k/3k/2k/1k (rest 2m)

R18/20/22/24.

Start at 2km plus 20. Increase 2s/4s/6s on the previous completed int…

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01/29/25 v1500m/1:30r...10 10,500m 2:03.5

1500m/1000m/500m x 3
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01/28/25 v1200m/2:00r...2 1,759m 2:09.6

Clockface ladder
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01/27/25 3546m 20:19.1 2:51.8

#FMPW445S3
10000m

2km splits

R20/24/20/24/20

Split length 2000m. R20 at plus 18. increase pace 5-6s for the R24<…

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01/26/25 v8:00/2:00r...9 10,125m 2:01.4

8/6/4/2/1/2/4/6/8mins 2:00r
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01/26/25 8:06 1,861m 2:10.8

Warmup Row 15mins easy
5mins easy
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01/25/25 v2000m/1:30r...8 10,000m 2:01.8

2000m/1500m/1000m/500m x 2
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