Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
11/29/24 2x5000m/2:30r 41:40.2 2:05.0

#FMPW436S2
5000m x 2 (rest 2m30s)

R20

2km plus 18/19. Stick. Quality and even
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11/28/24 v1:00/2:00r...10 2,960m 1:41.3

#FMPW436S3
(1m x 5) x 2 (rest 2m)

R34

Take only 34 strokes. Target is 2km minus 5 or better. Take a total of 6 mins res…

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11/28/24 5:00 1,239m 2:01.0

Warmup Row 5mins easy
5mins easy
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11/27/24 4x10:00/3:00r 9,601m 2:04.9

10mins x 6
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11/26/24 4x2000m/3:00r 31:40.3 1:58.7

W8S5 - 2000m x 4/3:00r R22/24/26/28
R22 at 2km plus 15. Increase pace 2-3s/500m for each rate increase.
Increment for each inter…

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11/25/24 40:00 9,600m 2:05.0

W5S4 - 40mins R20
2km plus 19. Stick.
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11/24/24 v4000m/2:00r...4 10,000m 2:01.9

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

R20/22/24/26

Start at 2km plus 18. Increase 2s/4s/6s on the previous completed inter…

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11/23/24 30:00 7,198m 2:05.0

W9S3 - 30mins R18
2km plus 21. Stick.
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11/23/24 3x1250m/2:00r 15:53.4 2:48.8

#FMPW295S1
1250m x 8 (rest 2m)

20/22/20/24/20/26/20/28

R20 at 2km plus 17. Increase pace 2-3s/500m for each rate incre…

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11/22/24 v2000m/1:30r...8 10,000m 2:00.9

2000m/1500m/1000m/500m x 2
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11/21/24 40:00 9,596m 2:05.0

W5S4 - 40mins R20
2km plus 19. Stick.
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11/20/24 v2500m/2:00r...5 7,500m 2:00.5

#FMPW259S2
2500m/2000m/1500m/1000m/500m (rest 2m)

R20/22/24/26/28

R20 at 2km plus 18. Increase pace 3s/4s/5s/Max at 28…

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11/19/24 v10:00/1:30r...5 7,293m 2:03.4

10/8/6/4/2mins R18/20/22/24/26
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11/18/24 5x1500m/2:30r 31:08.9 2:04.5

#FMPW301S4
1500m x 6 (Rest 2mins 30secs)

SR High

Start at 2km plus 10.
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11/17/24 8x5:00/1:00r 9,599m 2:05.0

8x5min 1:00r
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11/16/24 1:00 240m 2:05.4

8x5min 1:00r
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11/16/24 3x5:00/1:00r 3,581m 2:05.6

8x5min 1:00r
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11/15/24 27:00 6,481m 2:04.9

30mins
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11/15/24 0:16 45m 3:05.5

30mins
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11/14/24 10:00 2,344m 2:07.9

10mins x 6
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11/12/24 4x10:00/3:00r 9,548m 2:05.6

10mins x 6
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11/11/24 2x600m/2:00r 9:25.9 7:51.5

#FMPW276S1
600m x 10 (rest 2m) R26

Start at 2km plus 4/5.
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11/11/24 5:00 1,225m 2:02.4

Warmup Row 5mins easy
5mins easy
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11/10/24 2x10:00/3:00r 4,743m 2:06.5

10mins x 6
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11/09/24 12000m 50:09.0 2:05.3

#FMPW325S4
12000m

Set split length on PM for 1500m. 18 rate at 2km plus 21. Increase pace 2s for each rate increase.

18…

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