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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
07/04/23 30:00 7,477m 2:00.3

#FMPW363S2
15m/10m/5m

R20/22/24

R20 at 2km plus 18. Increase 3s and 5s on previous completed split.
View workout

07/04/23 5x8:00/2:00r 21,538m 1:51.4

#FMBPW266S1
8m x 5 (rest 2m)

Cycle reps as follows... 4km plus 13. plus 20. plus 11. plus 20. plus 9.
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07/04/23 2:05 1,012m 2:03.9

Warmup Bike 5mins easy
5mins easy
app.erg.zone

 View workout
07/03/23 v1:30/r...24 6,396m 1:52.5

#FMPW363S1
2 mins (90s/30s) - rest 1m x 12

R24/32

90 sec at R24 - 2km plus 10. 30s at R32 2km minus 2
View workout

07/03/23 2:10 520m 2:05.8

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
07/02/23 43:26 24,315m 1:47.1

60mins TT
app.erg.zone

 View workout
06/30/23 5x400m/1:30r 7:05.5 1:51.5

#FMPW362S4
400m x 6 (rest 1.30)

Start at 2km minus 3-4. Increase if possible,.
app.erg.zone…

 View workout
06/30/23 v4:00/1:00r...4 2,519m 1:59.0

2k WU
app.erg.zone

 View workout
06/30/23 v6000m/2:00r...3 14,000m 1:50.7

#FMBPW265S5
6km/2km/6km (rest 2m)

6km at 4km plus 16. 2km at 4km pace and RPM.
app.erg.zone…

 View workout
06/30/23 2:11 1,042m 2:06.4

Warmup Bike 5mins easy
5mins easy
app.erg.zone

 View workout
06/29/23 8000m 33:19.5 2:04.9

#FMPW362S3
8000m R18

Stick at 2km plus 20
app.erg.zone

 View workout
06/29/23 0:48 176m 2:18.9

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
06/29/23 5x5000m/1:30r 45:50.6 1:50.0

#FMBPW265S4
5000m x 5 (rest 90s)

4km plus 13
app.erg.zone

 View workout
06/28/23 20000m 40:48.8 2:02.4

#FMBPW265S3
20km

4 km plus 25. Stick
app.erg.zone

 View workout
06/27/23 v10:00/2:00r...5 7,529m 1:59.5

#FMPW362S2
10m/8/6/4/2m (rest 2m)

18/20/22/24/26

R18 at 2km plus 20. Increase 3s/4/5/6s on previous completed split.

View workout
06/27/23 40:00 20,869m 1:55.0

#FMBPW265S1
40 mins

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

 View workout
06/26/23 v1:30/r...24 6,390m 1:52.6

#FMPW362S1
2 mins (90s/30s) - rest 1m x 12

R22/30

90 sec at R22 - 2km plus 12. 30s at R30 2km
View workout

06/26/23 2:13 513m 2:09.9

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
06/24/23 8x10:00/1:30r 43,630m 1:50.0

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

 View workout
06/23/23 15x3:00/1:30r 25,965m 1:43.9

15x3min 1:30r - GRIND
app.erg.zone

 View workout
06/20/23 901m 1:30.0 1:39.8

#FMBPW264S1
2500m/1000m/500m

Rest 4m/2m
app.erg.zone

 View workout
06/20/23 40:00 20,095m 1:59.4

#FMBPW264S2
40 mins

4km plus 22
app.erg.zone

 View workout
06/19/23 v1:30/r...24 6,298m 1:54.3

#FMPW361S1
2 mins (90s/30s) - rest 1m x 12

R20/30

90 sec at R20 - 2km plus 15. 30s at R30 2km
View workout

06/19/23 5:00 1,255m 1:59.5

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
06/18/23 5x10:00/2:00r 27,815m 1:47.8

#FMBPW263S5
10 mins x 5 (rest 2m)

4km plus 15 Start. Improve.
app.erg.zone

 View workout