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Patrik Gustafsson

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/19/22	5:00	1,213m	2:03.6	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
09/17/22	12x500m/1:00r	21:29.5	1:47.4	RowErg	#FMPW321S5 500m x 12 (rest 1m) Start around 2km pace plus 3-5s/500m. Increase pace if possible throughout. View workout
09/17/22	5:00	1,200m	2:05.0	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
09/16/22	30:00	7,503m	1:59.9	RowErg	#FMPW321S4 30 mins R22 Stick close to 2km plus 16-17s/500m erg.zone	View workout
09/14/22	2x500m/5:00r	3:22.3	1:53.0	RowErg	#FMPW321S3 500m x 3 (rest 5m) Target is 1km pace. erg.zone	View workout
09/14/22	5:00	1,235m	2:01.4	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
09/13/22	4x4000m/2:00r	1:06:08.9	2:04.0	RowErg	#FMPW321S2 4000m x 3 or 4 (rest 2m) R18 Start 2km plus 20-21. Stick close to this. erg.zone…	View workout
09/12/22	3x2000m/4:00r	22:21.5	1:51.7	RowErg	#FMPW321S1 2000m x 3 (rest 4m) Start at 2km pace plus 8-9s/500m. Increase pace if possible throughout. View workout
09/12/22	4:23	1,025m	2:08.2	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
09/08/22	2x1500m/3:00r	9:06.4	1:52.9	RowErg	#FMPW320S4 1500m x 5 (rest 3m) Start at 2km plus 10 erg.zone	View workout
09/08/22	4:17	978m	2:11.4	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
09/07/22	v4:00/1:30r...9	7,607m	1:50.4	RowErg	#FMPW320S3 4m/2m/4m/2m/4m/2m/4m/2m/4m R24/28 (90 s rest) Start R24 at 2km pace plus 9-10. keep a 5s differential for the R28	View workout
09/07/22	5:00	1,222m	2:02.7	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
09/06/22	4x3000m/2:00r	48:00.3	2:00.0	RowErg	#FMPW320S2 3km R20 x 3 or 4 (rest 2m) Start at 2km pace plus 17. Stay close erg.zone	View workout
09/05/22	v4000m/2:00r...4	10,000m	1:58.3	RowErg	#FMPW320S1 4000m/3000m/2000m/1000m Rest 2m/3m/4m R20/22/24/26 Start R20 at 2km plus 18. Increase 3/4/5s on each previous…	View workout
09/04/22	8x2:00/2:00r	4,520m	1:46.1	RowErg	Sep 2022 - The Zombie Carrot Spicy Eight - CTC Members erg.zone	View workout
09/04/22	5:00	1,222m	2:02.7	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
09/02/22	5x8:00/1:00r	9,682m	2:03.9	RowErg	#FMPW319S5 8 mins x 5 (rest 1m) R18 (1935m/144 strokes) Start at 2km pace plus 20. Stay close e…	View workout
09/01/22	16x1:00/1:00r	4,489m	1:46.9	RowErg	#FMPW319S4 1m x 16 (rest 1m) R22 Start at 2km plus 6-8. Improve if possible. erg.zone	View workout
09/01/22	2:09	497m	2:10.3	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
08/31/22	v1250m/1:00r...7	4,750m	1:50.0	RowErg	#FMPW319S3 1250m/250m/250m/1250m/250m/250m/1250m (rest 1m) R24/2km rate Start R24 at 2km pace plus 10. 1km pace on the…	View workout
08/31/22	3:13	738m	2:11.2	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout
08/30/22	4x12:00/2:00r	11,806m	2:01.9	RowErg	#FMPW319S2 12m x 4 (rest 2m) R20 Start at 2km pace plus 18-19 Stay close erg.zone	View workout
08/29/22	v500m/3:00r...5	6,500m	1:53.1	RowErg	#FMPW319S1 500m/1500m/2500m/1500m/500m - R30/26/22/26/30 (rest 3m/2m/2m/3m) Start R30 at 2km. Decrease 8s for the R26…	View workout
08/29/22	5:00	1,180m	2:07.1	RowErg	Warmup Row 5mins easy 5mins easy erg.zone	View workout

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