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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
10/19/22 30:00 7,500m 2:00.0

#FMPW326S3
30m R22

Stick close to 2km plus 16/500m
erg.zone

 View workout
10/18/22 10x600m/2:00r 21:48.6 1:49.0

#FMPW326S2
600m x 10 (rest 2m) R24

2km pace plus 10s/500m. Improve if desired.
erg.zone

…		 View workout
10/18/22 2:36 613m 2:07.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
10/17/22 4x12:00/2:00r 11,756m 2:02.4

#FMPW326S1
12 mins x 4 (rest 2m)

R18/20/18/22

Start 2km plus 20. Increase pace 2s/500m for R20/R22
View workout

10/17/22 2500m 10:09.7 2:01.9

#FMPW325S2
2500m x 4 (rest 90s) R20

2km pace plus 18s/500m. Stick slow.
erg.zone

 View workout
10/14/22 v6000m/1:30r...5 18,521m 1:50.6

#FMBPW228S4
6k/5/4/3/2/1km (rest 2m)

Start at 4km plus 18. Increase 2s/3/4/5/6s on previous interval.
View workout

10/04/22 5x1000m/1:00r 16:35.6 1:51.8

#FMPW324S1
1000m x 6 (rest 1m)

Start at 2km pace plus 6-7s/500m. Increase pace if possible throughout.
View workout

10/04/22 3:38 852m 2:08.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/30/22 8x750m/1:00r 21:52.1 1:49.3

#FMPW323S5
750m x 8 (rest 1m)

Start around 2km pace plus 5-7s/500m. Increase pace if possible throughout.
View workout

09/30/22 3:45 867m 2:09.8

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/29/22 9000m 36:35.0 2:01.9

#FMPW323S4
9000m Single distance

18/20/22/18/20/22

Splits set for 1500m. Start at 2km pace plus 20s/500m. Increase pace…

 View workout
09/28/22 v600m/5:00r...3 1,200m 1:38.2

#FMPW323S3
600m/400m/200m (rest 5m/3m)

Start at 1km pace and improve
erg.zone

 View workout
09/28/22 2:12 529m 2:04.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/28/22 5:00 1,190m 2:06.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/27/22 4x2500m/2:00r 41:40.6 2:05.0

#FMPW323S2
2500m x 4 (rest 2m) R18

2km pace plus 20s/500m. Stick slow.
erg.zone

 View workout
09/27/22 1:06 244m 2:16.6

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/26/22 5x1250m/4:00r 22:52.8 1:49.8

#FMPW323S1
1250m x 5 (rest 4m)

Start at 2km pace plus 6-8s/500m. Increase pace if possible throughout.
View workout

09/26/22 5:00 1,183m 2:06.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/24/22 7x600m/1:00r 15:11.1 1:48.4

#FMPW322S5
600m x 10 (rest 1m)

Start around 2km pace plus 4-6s/500m. Increase pace if possible throughout.
View workout

09/24/22 5:00 1,219m 2:03.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/23/22 3x400m/4:00r 3:56.5 1:38.5

#FMPW322S3
400m x 3 (rest 4m)

Target start is inside 1km pace. Improve.
erg.zone

 View workout
09/23/22 v2:30/r...5 2,070m 2:03.1 View workout
09/21/22 10000m 39:58.3 1:59.9

#FMPW322S4
10000m R22

Stick close to 2km plus 16-17s/500m
erg.zone

 View workout
09/20/22 2x5000m/3:00r 40:20.5 2:01.0

#FMPW322S2
5000m x 2 (rest 3m) R20

Start 2km plus 18-19. Stick close to this.
erg.zone

 View workout
09/19/22 4x1500m/4:00r 22:03.3 1:50.2

#FMPW322S1
1500m x 4 (rest 4m)

Start at 2km pace plus 6-8s/500m. Increase pace if possible throughout.
View workout