Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
02/28/23 7x300m/1:30r 7:08.2 1:41.9 View workout
02/28/23 5:00 1,220m 2:02.9

Warmup Row 5mins easy
5mins easy
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02/28/23 v15:00/r...4 21,346m 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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02/26/23 5:00 1,251m 1:59.9

Warmup Row 5mins easy
5mins easy
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02/25/23 1:20:02 42,131m 1:53.9

10min repeats
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02/24/23 v11:00/2:00r...5 8,585m 2:02.3

#FMPW254S4
11m/1m/11m/1m/11m (rest 2m between) R20/34/20/34/20

R20 at 2km plus 18-19. R34 at 2km minus 3 or better.

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02/23/23 20x250m/1:00r 17:22.5 1:44.2

#FMPW307S3
250m x 20 (rest 1m)

Stick at exactly 2km pace
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02/23/23 2:46 627m 2:12.7

Warmup Row 5mins easy
5mins easy
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02/23/23 1:00:00 31,878m 1:52.9

60mins TT
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02/22/23 40:53 21,695m 1:53.1

60mins TT
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02/21/23 8x5:00/1:00r 10,000m 2:00.0

8x5min 1:00r
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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
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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
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02/18/23 5:00 1,251m 1:59.9

Warmup Row 5mins easy
5mins easy
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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
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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
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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
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02/09/23 18:04 10,280m 1:45.5

30min TT
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