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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
10/08/24 v4000m/2:00r...4 9,527m 2:02.4

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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10/07/24 12000m 50:24.2 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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10/05/24 8x7:30/r 14,146m 2:07.2 View workout
10/03/24 v2500m/2:00r...5 7,500m 1:58.8

#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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10/02/24 10000m 42:00.1 2:06.0

#FMPW356S2
10000m

R18/20/18/20

2500m split. R18 at 2km plus 21. Increase pace 2s/500m for the R20.
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10/01/24 v4000m/2:00r...2 5,153m 2:05.9

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…

 View workout
10/01/24 167m 0:42.9 2:08.4

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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09/30/24 8x5:00/1:00r 10,001m 1:59.9

8x5min 1:00r
app.erg.zone

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09/01/24 3x6:00/2:00r 4,768m 1:53.2

Sept ‘24 CTC
3x6mins 2:00r
app.erg.zone

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08/30/24 3x6:00/2:00r 4,752m 1:53.6

Sept ‘24 CTC
3x6mins 2:00r
app.erg.zone

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08/28/24 v1500m/2:00r...5 5,500m 1:55.1

#FMPW273S3
1500m/500m/1500m/500m/1500m (rest 2m)

R24/2km rate

Start at 2km pace plus 12. 2km pace minus 1 on the 500s.<…

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08/27/24 10x750m/2:00r 28:52.5 1:55.5

#FMPW352S2
750m x 10 (rest 2m) R22

Start at 2km plus 10. Improve if possible.
app.erg.zone<…

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08/26/24 30:09 15,368m 1:57.7 View workout
08/25/24 v30:00/2:00r...2 7,638m 2:03.6

W3S4 - 30min/2min/2min R22 then free rate
R22@2km plus 16-17. 2 mins at around 2km pace
app.erg.zo…

 View workout
08/24/24 8x5:00/1:00r 10,003m 1:59.9

8x5min 1:00r
app.erg.zone

 View workout
08/22/24 2x7:30/1:30r 3m 3:36.6

60mins R18
app.erg.zone

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08/21/24 8x1250m/1:30r 38:49.9 1:56.4

8x1250m/1:30r R22/26
app.erg.zone

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08/20/24 v6000m/1:30r...2 11,000m 2:04.1

#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…

 View workout
08/20/24 45:30.6 11,000m 2:04.1

6k + 5k 1:30r

 View workout
08/19/24 v4000m/2:30r...4 10,000m 2:01.0

W6S1 - 4km/3km/2km/1km
Start at 2km plus 18. Increase 2s/4s/6s on the previous completed interval pace.
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08/18/24 23:05 5,486m 2:06.2

60mins
app.erg.zone

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08/17/24 v9:00/r...7 15,211m 1:58.3

9min/1min x 6
app.erg.zone

 View workout
08/16/24 617m 2:11.3 1:46.4

W9S1 - 1300m/600m/300m 6:00/4:00r R2k and above
Row the 1300 at 2km SR and pace as you would the first 1300m of a 2km TT.
Increas…

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08/16/24 v4:00/1:00r...7 2,741m 2:00.8

2k WU
app.erg.zone

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08/15/24 6x1500m/1:30r 35:06.3 1:57.0

#FMPW249S3
1500m x 6 (rest 90s) R24
2km plus 12-13. No faster.
app.erg.zone

 View workout