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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
01/19/23 4x2000m/3:00r 29:15.6 1:55.9

#FMPW337S1
8000m

4x2000 3:00r

2km plus 14-15. Increase pace 2-3s/500m on previous rep
View workout

01/19/23 1:15 260m 2:24.2

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

 View workout
01/18/23 7x5:00/2:00r 17,876m 1:47.7

8x5mins 2:00r
app.erg.zone

 View workout
01/17/23 1:00:00 30,324m 1:58.7

60mins TT
app.erg.zone

 View workout
01/13/23 8:26 2,009m 2:06.1

32mins r18
app.erg.zone

 View workout
01/12/23 3x15:00/2:00r 10,618m 2:07.1

3x15mins 2:00r
app.erg.zone

 View workout
01/11/23 v20000m/3:00r...2 26,514m 1:55.6

#FMBPW189S2
20km (rest 3m) 10km

Start at 4km plus 20. Increase 10s for the 10km.
app.erg.zo…

 View workout
01/10/23 v2000m/3:00r...6 9,000m 1:41.8

#FMBPW189S1
2000/1500/1000m (rest 3/2/1)

4 sets

Start the 2000s at 4km pace plus 3. Improve if possible.
View workout

01/08/23 40000m 1:20:58.6 2:01.4

40k TT
app.erg.zone

 View workout
01/07/23 5x5:00/2:00r 13,323m 1:45.7

8x5mins 2:00r
app.erg.zone

 View workout
01/06/23 4x15:00/1:30r 31,021m 1:56.0

#FMBPW239S2
15 mins x 4 (rest 90s)

4km plus 23. Stick.
app.erg.zone

 View workout
01/02/23 40:02.6 10,000m 2:00.1

4/3/2/1km 2:30r

 View workout
01/02/23 21:08.1 5,111m 2:04.0 View workout
01/01/23 48:00.0 11,663m 2:03.4

4x12min 2:00r

 View workout
12/24/22 4x2500m/1:30r 40:21.0 2:01.0

#FMPW335S3
2500m x 4 R22 (rest 90s)

2km plus 16. Stick.
app.erg.zone

 View workout
12/23/22 10x750m/2:00r 28:04.0 1:52.2

#FMPW335S2
750m x 10 (rest 2m) R24

Start at 2km plus 9. Improve if possible.
app.erg.zone

View workout
12/23/22 5:00 1,220m 2:02.9

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

 View workout
12/21/22 10x500m/1:00r 7:44.8 1:32.9

#FMBPW238S3
500m x 10 (rest 1m)

Start at 4km minus 3. Increase if possible.
app.erg.zone

View workout
12/20/22 v5:40/r...9 14,403m 2:04.9

3x20mins 2:00r
app.erg.zone

 View workout
12/20/22 5x6000m/2:00r 58:42.6 1:57.4

#FMBPW238S2
6000m x 5 (rest 2m)

4km plus 20 and stick.
app.erg.zone

 View workout
12/19/22 v9:00/r...6 16,084m 1:51.9

#FMBPW238S1
9m/1m/9m/1m/9m/1m

4km plus 17 for the 9m followed by 4km pace minus 3 for the 1 minute.
View workout

12/18/22 3x20:00/2:00r 9,750m 2:03.1

3x20mins 75% HR
erg.zone

 View workout
12/17/22 v5:00/1:30r...10 17,181m 1:44.7

#FMBPW237S3
5m/4/3/2/1 (rest 90s) x 2

Start at 4km plus 10. Increase 1/2/3/4 s on previous and return to start.
View workout

12/16/22 30:00 7,681m 1:57.1

#FMPW334S4
30 mins R20

Max effort.
erg.zone

 View workout
12/16/22 1:00:00 29,991m 2:00.0

#FMBPW237S4
60 mins

4km plus 25. Stick.
erg.zone

 View workout