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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
02/21/23 8x5:00/1:00r 10,000m 2:00.0

8x5min 1:00r
app.erg.zone

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02/21/23 0:27 110m 2:05.4

8x5min 1:00r
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02/21/23 v8:00/r...6 16,285m 1:50.5

#FMBPW239S1
8m/2m/8m/2m/8m/2m

Rest - 0m/3m/0/3m/0

4km plus 17 for the 8m followed by 4km pace for the 2 minute.

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02/20/23 v3:00/1:00r...2 1,154m 1:50.1

Feb 2023 - FIRT's Countdown - CTC Members
app.erg.zone/w/QgeMovsbTzWOa0F…

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02/20/23 5:00 1,246m 2:00.3

Warmup Row 5mins easy
5mins easy
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02/19/23 11x1:00/1:00r 6,711m 1:38.3

BikeGOLF
app.erg.zone

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02/18/23 5:00 1,251m 1:59.9

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

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02/17/23 8x5:00/1:30r 22,048m 1:48.8

8x5mins/1:30r
1:48.8 pace for 2757m / split = 22056
app.erg.zone

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02/16/23 1:10:00 36,525m 1:54.9

70mins z2 and z3
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02/15/23 20000m 36:40.2 1:50.0

20k TT
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02/14/23 18106m 32:49.0 1:48.7

20k TT
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02/12/23 30:00 7,200m 2:05.0

30mins
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02/11/23 45:03 21,887m 2:03.5

90
app.erg.zone

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02/10/23 v8000m/2:00r...4 20,000m 1:50.3

#FMBPW237S5
8k/6k/4k/2k (rest 2m)

Start at 4km plus 17. Increase pace 3s/5s/7s
app.erg.zone…

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02/09/23 18:04 10,280m 1:45.5

30min TT
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02/08/23 v15:00/r...4 21,348m 1:52.4

#FMBPW237S1
15m/5m/15m/5m (rest 0/3m)

4km plus 18 for the 15m followed by 4km pace plus 7 for the 5 minute.
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02/07/23 1:00:00 30,814m 1:56.8 View workout
02/04/23 v10:00/2:30r...6 16,906m 1:50.0

Sam special
app.erg.zone

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02/03/23 4x15:00/1:30r 31,300m 1:55.0

#FMBPW239S2
15 mins x 4 (rest 90s)

4km plus 23. Stick.
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02/02/23 1:10:00 35,539m 1:58.1

70mins z2 and z3
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02/01/23 8x7:30/1:00r 31,837m 1:53.0

8 x 7min 30sec 1:00r
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01/31/23 v5:00/2:00r...10 17,089m 1:45.3

#FMBPW202S1
5m/4m/3m/2m/1m (rest 2m) x 2 sets

Start at 4km plus 9 and improve. Repeat with same start point.
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01/25/23 3x8000m/1:00r 46:00.2 1:55.0

#FMBPW200S2
8km x 3 (rest 1m)

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

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01/24/23 5x6000m/2:00r 57:30.7 1:55.0

#FMBPW238S2
6000m x 5 (rest 2m)

4km plus 20 and stick.
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01/22/23 15x3:00/1:30r 25,698m 1:45.0

15x3min 1:30r - GRIND
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