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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
08/28/22 3x15:00/2:00r 19,126m 1:49.9

#FMBPW221S5
15 mins x 3 (rest 2m)

Start at 4km pace plus 18 for interval 1. Improve.
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08/26/22 5x8:00/1:30r 9,917m 2:01.0

#FMPW318S5
8m x 5 (90s) R20

Start at 2km pace plus 17. Stay close
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08/25/22 12x1:30/1:00r 5,025m 1:47.4

#FMPW318S4
90s x 12 (rest 1m) R24

Start at 2km plus 7-8. Improve if possible.
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08/25/22 2:27 506m 2:25.8

Warmup Row 5mins easy
5mins easy
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08/24/22 v1500m/2:00r...6 6,000m 1:52.3

#FMPW318S3
1500m/500m/1500m/500m/1500m/500m (rest 2m)

Start at 2km pace plus 12 for the R24. 2km pace minus 2 on the 500s.
…

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08/23/22 4x12:00/2:00r 11,612m 2:04.0

#FMPW318S2
12 mins x 4 (rest 2m) R18

Start at 2km pace plus 20. Stay close
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08/22/22 v750m/3:00r...5 7,750m 1:55.3

#FMPW318S1
750m/1750m/2750m/1750m/750m (rest 3m/2m/2m/3m)

28/24/20/24/28

Start R28 at 2km plus 4. Decrease 7s for the R…

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08/21/22 30:00 7,478m 2:00.3

#FMPW317S5
30 mins

15m/10m/5m (rest 0) R18/22/26

Start the R18 at 2km plus 20. Increase pace 4s for the R22 and a furth…

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08/21/22 2:17 525m 2:11.2

Warmup Row 5mins easy
5mins easy
erg.zone

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08/20/22 3x5000m/2:00r 1:01:01.0 2:02.0

#FMPW317S4
5km x 2 or 3 (rest 2m) R20

Start at 2km pace plus 18. Stay close
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08/20/22 2:24 479m 2:30.4

Warmup Row 5mins easy
5mins easy
erg.zone

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08/18/22 v16000m/1:30r...4 30,000m 1:52.6

#FMBPW220S4
16km/8km/4km/2km (rest 90s)

Start at 4km plus 18. Improve 2s/4s/6s
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…		 View workout
08/17/22 16x1:00/1:00r 4,433m 1:48.2

#FMPW317S3
90s x 16 (rest 1m) R22

Start at 2km plus 12. Improve if possible.
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08/17/22 3:14 740m 2:11.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/16/22 v2000m/3:00r...5 7,500m 1:55.8

#FMPW317S2
2000m/750m/2000m/750m/2000m (rest 3m)

R22/2km rate

Start at 2km pace plus 15. 2km pace on the 750s.

 View workout
08/16/22 2:27 531m 2:18.7

Warmup Row 5mins easy
5mins easy
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 View workout
08/15/22 3:17 729m 2:15.1

Warmup Row 5mins easy
5mins easy
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08/15/22 38:43.0 9,999m 1:56.1

#FMPW317S1
1111m/2222m/3333m/2222m/1111m (28/24/20/24/28)

(Rest 3m/2m/2m/3m)

Start R28 at 2km plus 6. Decrease 6s for…

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08/14/22 3x888m/1:20r 9:46.2 1:50.0

Aug 2022 - Crazy Eights Triple Crown - CTC Members
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08/14/22 5:00 1,170m 2:08.2

Warmup Row 5mins easy
5mins easy
erg.zone

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08/12/22 v4000m/2:00r...2 5,474m 1:59.6

#FMPW316S2
4km/2km/3km/1km (rest 2m)

R22/26/24/28

Start at 2km pace plus 16. Increase pace 3s/4s/5s per 500m for R24/26…

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08/12/22 1:18 292m 2:14.2

Warmup Row 5mins easy
5mins easy
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08/12/22 5x3000m/1:30r 22:10.7 1:48.8

#FMBPW219S1
3000m x 8 (rest 90s)

4km plus 12. Stick close
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08/11/22 v5:00/1:30r...9 7,439m 1:56.9

#FMPW316S1
5m/1m/5m/1m/5m/1m/5m/1m/5m (rest 90s) R20/30

Start at 2km plus 16-17. R30 at 2km pace - 2
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08/10/22 4x9:00/2:00r 19,629m 1:50.0

#FMBPW219S5
9 mins x 4 (rest 2m)

Start at 4km pace plus 14. Improve.
erg.zone

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