Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
10/18/23 v9:00/r...12 30,268m 1:58.9

9min/1min x 6
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10/17/23 6x7:30/1:00r 23,700m 1:53.9

8 x 7min 30sec 1:00r
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10/16/23 1:00:00 29,993m 2:00.0

60mins TT
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09/28/23 v9:00/r...12 31,771m 1:53.3

9min/1min x 6
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09/25/23 1:30:00 44,988m 2:00.0

90
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09/24/23 v8:00/r...6 9,050m 1:59.3

#FMPW249S5
8m/4m/8m/4m/8m/4m. Rest (0/3m/0/3m/0)
R22/26/22/26/22/26
R22 2km plus 16. Increase pace 5s for the R26.

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09/23/23 v9:00/r...12 30,392m 1:58.4

9min/1min x 6
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09/23/23 8x2000m/1:00r 1:04:00.9 2:00.0

#FMPW353S4
2000m x 8 (rest 1m) R20

2km plus 18. Stick.
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09/22/23 41:53 23,390m 1:47.4

60mins TT
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09/21/23 1:00:00 28,808m 2:04.9

60mins TT
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09/20/23 8x10:00/1:30r 41,735m 1:55.0

10min repeats 1:30r
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09/19/23 8x10:00/1:30r 41,727m 1:55.0

10min repeats 1:30r
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09/16/23 1:10:00 35,640m 1:57.8

70mins z2 and z3
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09/15/23 30:00 7,320m 2:02.9

W7S4 - 30mins/R20
2km plus 18-19. Stick.
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09/15/23 701m 2:28.1 1:45.6

W7S3 - 750m x 4 / 3:00r
Start at 2km pace. Improve if possible.
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09/15/23 v9:00/r...12 32,030m 1:52.3

9min/1min x 6
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09/13/23 1:00:00 31,150m 1:55.5

60mins TT
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09/12/23 2x5000m/2:30r 42:00.6 2:06.0

W7S2 - 5000m x 2 / 2:30r
2km pace plus 21s/500m. Stick.
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09/11/23 v4000m/3:00r...4 10,000m 1:57.7

W7S1 - 4km/3km/2km/1km R22/R24/R26/R28 3:00r
Start at 2km plus 16. Increase 2s/4s/6s on the previous completed interval pace.

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09/10/23 1:00:00 33,343m 1:47.9

60mins TT
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09/09/23 10000m 41:58.7 2:05.9

W6S4 - 10,000m R18
2km plus 21. Stick.
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09/08/23 30000m 54:31.2 1:49.0

#FMBPW253S3
30000m

Start at 4km plus 25. Stick.
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09/07/23 4x1000m/4:00r 14:18.0 1:47.2

W6S3 - 1000m 2kR x 4 2:30r
Start at 2k plus 3-4. Improve if possible.
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09/05/23 3x4000m/2:30r 49:37.2 2:04.0

W6S2 - 4000m R20 x 3 2:30r
2km pace plus 19s/500m. Stick.
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09/04/23 v4000m/2:30r...4 10,000m 1:59.8

W6S1 - 4km/3km/2km/1km
Start at 2km plus 18. Increase 2s/4s/6s on the previous completed interval pace.
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