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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
02/29/24 2x10:00/1:30r 9,520m 2:06.0

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

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02/28/24 v2000m/r...12 18,000m 1:54.6

#FMBPW196S4
9km (2km/1km/2km/1km/2km/1km) x 2 (rest 3m.

Start at 4km plus 18. Increase to 4km pace plus 8/1000m for the speed…

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02/27/24 3x10000m/2:00r 1:01:00.1 2:02.0

#FMBPW196S2
10km x 2 (rest 2m)

Start at 4km plus 22. Stick.
app.erg.zone

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02/26/24 10x2500m/2:00r 46:12.9 1:50.9

#FMBPW196S3
2500m x 10 (rest 2m)

Start at 4km pace plus 13. Increase each rep if possible
a…

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02/25/24 8x10:00/1:30r 40,003m 1:59.9

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

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02/24/24 14341m 27:03.7 1:53.2 View workout
02/23/24 3x20:00/2:00r 29,013m 2:04.0

#FMBPW195S4
20 mins x 3 (rest 2m)

Start at 4km plus 22. Stick.
app.erg.zone

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02/22/24 v3000m/r...8 16,000m 1:56.5

#FMBPW195S5
8km (3km/1km/3km/1km) x 2 (rest 3m)

Start at 4km plus 20. Increase to 4km pace plus 8 1000m for the speed bumps

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02/21/24 6x4000m/1:00r 47:12.6 1:58.0

#FMBPW195S2
4km x 6 (rest 1m)

Start at 4km plus 18. Stick.
app.erg.zone

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02/20/24 10x1250m/1:30r 21:59.5 1:45.5

#FMBPW195S3
1250m x 10 (rest 90s)

Start at 4km pace plus 6. Increase each rep if possible
a…

 View workout
02/20/24 1:00:00 28,292m 2:07.2 View workout
02/19/24 v16000m/1:30r...4 30,000m 1:55.8

#FMBPW220S4
16km/8km/4km/2km (rest 90s)

Start at 4km plus 18. Improve 2s/4s/6s
app.erg.zone…

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02/18/24 v2000m/r...8 16,000m 1:53.0

#FMBPW269S5
4000m x 4 (rest 2m)

For each 4000m cycle the first 2000m at 4km plus 18 and the last 2000m 10s/km faster

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02/17/24 v500m/1:00r...8 4,000m 1:39.0 View workout
02/17/24 30:00 14,993m 2:00.0 View workout
02/15/24 8x7:30/r 30,506m 1:58.0 View workout
02/13/24 4x5:00/1:30r 11,005m 1:49.0 View workout
02/12/24 16x500m/1:00r 13:20.1 1:40.0 View workout
02/10/24 1:00:00 30,399m 1:58.4

60mins TT
app.erg.zone

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02/09/24 10x4:00/1:30r 20,795m 1:52.4

#FMBPW270S1
4m x 10 (rest 90s)

Cycle reps as follows... 4km plus 16 for reps 1/3/5/7/9 Plus 12. plus 10. plus 8. Plus 6. Plus…

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02/08/24 6x7:30/1:00r 23,148m 1:56.6

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

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02/08/24 5x12:00/1:00r 30,000m 2:00.0 View workout
01/20/24 6x6666m/1:06r 1:18:00.4 1:57.0

6x6666m / 66s rest
app.erg.zone

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01/19/24 v9:00/r...12 30,417m 1:58.3

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

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01/17/24 v5:00/r...13 18,347m 1:57.7

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

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