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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
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

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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

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

3x20mins 2:00r
app.erg.zone

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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.
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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.
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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
12/16/22 0:33 262m 2:09.3

#FMBPW237S4
60 mins

4km plus 25. Stick.
erg.zone

 View workout
12/15/22 3x6000m/2:00r 34:30.1 1:55.0

#FMBPW237S2
6000m x 3 (rest 2m)

4km plus 18 and stick.
erg.zone

 View workout
12/14/22 v3000m/2:00r...3 7,000m 1:58.1

#FMPW334S3
3000/1000/3000 (rest 2m)

R22/30/22

R22 at 2km plus 15/16. Increase pace 12-13s/500m for the R30.

 View workout
12/13/22 12x1:00/1:00r 3,205m 1:52.3

#FMPW334S2
1m x 12 (rest 1m) R24

Start at 2km plus 5.
erg.zone

 View workout
12/13/22 2:33 596m 2:09.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
12/13/22 v15:00/r...4 21,350m 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.
View workout

12/12/22 8000m 33:19.7 2:04.9

#FMPW334S1
8000m R18

2km plus 20. Stick.
erg.zone

 View workout
12/11/22 v15000m/3:00r...3 26,021m 1:55.1

#FMBPW236S5
15k/10k/5k (rest 3m)

Start at 4km plus 20. Increase pace 5s/7s
erg.zone

 View workout
12/09/22 6x500m/2:00r 9:55.5 1:45.7

#FMPW333S1
500m x 8 (rest 2m)

Start at 2k minus 1. Improve if possible.
erg.zone

 View workout
12/09/22 3:18 775m 2:08.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
12/08/22 4x15:00/1:30r 31,204m 1:55.3

#FMBPW236S4
15 mins x 4 (rest 90s)

4km plus 18. Stick.
erg.zone

 View workout
12/07/22 v10:00/1:30r...6 22,091m 1:48.6

#FMBPW236S3
10m/8/6/4/2/10m

(rest 90s)

Start at 4km plus 14. Increase 2/3/4/5s on previous and return to start.

 View workout
12/06/22 v4000m/3:00r...4 10,000m 1:58.0

#FMPW332S1
4km/3km/2km/1km (rest 3m)

R22/24/26/28

Start at 2km plus 16. Increase 2s/4s/6s on the previous completed int…

 View workout
12/06/22 2:09 485m 2:13.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
12/06/22 20000m 40:28.1 2:01.4

#FMBPW236S2
20000m

4km plus 24 and stick.
erg.zone

 View workout