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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
04/30/24 5x10:00/1:30r 26,084m 1:55.0

10min repeats 1:30r
app.erg.zone

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04/29/24 1:00:00 28,799m 2:05.0

60mins TT
app.erg.zone

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04/28/24 30:06 16,379m 1:50.2

60mins TT
app.erg.zone

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04/27/24 8x1000m/2:00r 13:14.8 1:39.3

#FMBPW255S3
1000m x 8 (rest 2m)

Start at 4km pace plus 1-2s/1000m. Increase throughout if possible.
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04/26/24 v5:00/r...20 31,651m 1:53.7

5min/1min x 10
app.erg.zone

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04/24/24 6x5:00/1:00r 6,923m 2:10.0

8x5min 1:00r
app.erg.zone

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04/23/24 8x5:00/2:00r 21,132m 1:48.1

8x5mins 2:00r
app.erg.zone

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04/22/24 1:00:00 30,800m 1:56.8

60mins TT
app.erg.zone

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04/21/24 v4000m/1:30r...5 14,000m 1:45.7

#FMBPW255S1
4km/3/2/1/4km (rest 90s)

Start at 4km pace plus 10s/1000m. Increase pace 2s/3/4/s from the previous interval. Then…

 View workout
04/20/24 6x6666m/1:06r 1:19:22.3 1:59.0

6x6666m / 66s rest
app.erg.zone

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04/19/24 1:00:00.0 32,440m 1:50.9 View workout
04/18/24 1:00:00 30,503m 1:58.0

60mins TT
app.erg.zone

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04/17/24 16x500m/0:30r 13:11.9 1:38.9

50x500m / 0:30r
app.erg.zone

 View workout
04/17/24 40:00 20,335m 1:58.0

#FMBPW255S2
40 mins

Start at 4km pace plus 18s/1000m. Stay close.
app.erg.zone

 View workout
04/13/24 5x10:00/1:30r 27,270m 1:50.0

10min repeats 1:30r
app.erg.zone

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04/12/24 8x7:30/1:00r 30,003m 1:59.9

8 x 7min 30sec 1:00r
app.erg.zone

 View workout
04/11/24 v5000m/1:30r...6 20,000m 1:50.2

#FMBPW254S1
5/4/3/2/1/5km

(rest 90s)

Start at 4km pace plus 16s/1000m. Increase pace 2s/3/4/5s from the previous interv…

 View workout
04/10/24 8000m 34:38.5 2:09.9

#FMPW351S1
8000m R18

2km plus 20. Stick
app.erg.zone

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04/09/24 13x1:00/1:00r 3,596m 1:48.4

Apr 2024 - The Baker's Dozen - CTC Members
app.erg.zone/w/RF14r65QSrOIpR…

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04/09/24 v4:00/1:00r...4 2,502m 1:59.9

2k WU
app.erg.zone

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04/09/24 30000m 1:02:28.8 2:04.9

#FMBPW254S3
30km

Start at 4km plus 25. Stick.
app.erg.zone

 View workout
04/06/24 6x4000m/1:30r 45:11.9 1:52.9

#FMBPW253S2
4000m x 6 (rest 90s)

Start at 4km plus 13. Improve if possible.
app.erg.zone

View workout
04/05/24 v6000m/1:30r...5 18,285m 1:53.5

#FMBPW253S1
6000m/5/4/3/2/1km (90s rest)

Start at 4km pace plus 17s/1000m. Increase pace 2s/3/4/5/6.
View workout

04/01/24 30:04 16,203m 1:51.3

60mins TT
app.erg.zone

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03/30/24 30:00 15,804m 1:53.8

#FMBPW252S5
30 mins

75-80-85-80-75

Start at 4km pace plus 18s/1000m. Increase pace 5s/1000m per RPM increase

 View workout