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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
06/11/24 v2000m/2:00r...4 6,000m 1:57.6

W2S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 4s/500m for the 22 and a further 2s for the R24…

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06/10/24 4x10:00/1:30r 9,719m 2:03.4

W2S1 - 10mins/1:30r x 4 R18/20/18/20
Start at 2km plus 20s/500m. Increase pace around 2-3 s/500m for R20.
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06/09/24 v5:40/r...9 14,565m 2:03.5

3x20mins 2:00r
app.erg.zone

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06/07/24 4x3000m/2:00r 49:13.1 2:03.0

W1S5 - 3000m/2:00r x 4
Stick close to 2km plus 19-20s/500m for all reps.
app.erg.zone

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06/06/24 20x1:00/1:00r 5,488m 1:49.3

W1S4 - 1min/1:00r x 10 R20 and 1min/1:00r x 10 R22
Start at 2k plus 6. Increase pace if possible throughout and a few extra splits fo…

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06/05/24 30:00 7,499m 2:00.0

W1S3 - 30mins - R20
Stick close to 2km +17-18/500m
app.erg.zone

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06/04/24 v600m/3:00r...9 3,600m 1:45.0

W1S2 - 600m/400m/200m
Start 2km plus 1-2 for the 600's. Increase pace for 400m and 200m. (total of 15 reps).
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06/03/24 3x12:00/2:00r 8,785m 2:02.9

W1S1 - 12mins x 3/2:00r
Start 2k +20. Increase pace 2s/500m for R20/R22
app.erg.zone

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06/02/24 v15:00/2:00r...7 9,934m 2:00.7

FM Classic E
15/10/5/4/3/2/1mins 2:00r

R18/20/22/24/26/28/30
app.erg.zone

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06/01/24 v15:00/2:00r...2 4,377m 2:08.2

FM Classic E
15/10/5/4/3/2/1mins 2:00r

R18/20/22/24/26/28/30
app.erg.zone

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05/31/24 v8000m/2:00r...2 14,000m 1:51.1

#FMBPW261S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/30/24 v6:00/1:30r...9 8,937m 2:00.8

FM Classic C
6/4/2mins 1:30r x 3 sets

R18/22/26
app.erg.zone

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05/30/24 v6:00/1:30r...2 3m 2:46.6

FM Classic C
6/4/2mins 1:30r x 3 sets

R18/22/26
app.erg.zone

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05/29/24 8x5:00/1:00r 10,000m 2:00.0

8x5min 1:00r
app.erg.zone

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05/28/24 12000m 50:24.3 2:06.0

#FMPW358S2
12000m - R18/20/18/20

Split length of 3000m. 2km plus 21 for the R18. Increase pace 2s for the R20.
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05/28/24 5x10:00/2:00r 26,799m 1:51.9

#FMBPW261S5
10 mins x 5 (rest 2m)

4km plus 16 Start. Improve.
app.erg.zone

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05/27/24 6x750m/1:00r 16:46.9 1:51.8

#FMPW358S1
750m x 6 (rest 1m)

Start at 2km plus 4. Improve.
app.erg.zone

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05/26/24 5x1500m/r 31:03.2 2:04.2 View workout
05/26/24 v8000m/2:00r...4 20,000m 1:49.0

#FMBPW260S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/24/24 4x2750m/3:00r 19:11.9 1:44.7

#FMBPW260S3
2750m x 4 (rest 3m)

Start at 4k plus 6. Improve if possible.
app.erg.zone

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05/23/24 v6000m/1:30r...3 15,000m 2:05.1

#FMPW357S1
6k/5/4/3/2/1k (rest 90s)

R18/20/22/24/26/28

Start at 2km plus 21. Increase pace 2s/2.5s/3/4/5 on previous co…

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05/22/24 10x150m/1:00r 5:11.2 1:43.7

Sam Loch 150m repeats / 1:00r
app.erg.zone

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05/22/24 v4:00/1:00r...4 2,424m 2:03.7

2k WU
app.erg.zone

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05/21/24 4x3000m/1:00r 50:23.7 2:05.9

#FMPW357S2
3000m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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05/21/24 3x10000m/1:30r 59:00.0 1:58.0

#FMBPW260S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
app.erg.zone

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