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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
12/05/22 v16:00/r...4 21,350m 1:52.4

#FMBPW236S1
16m/4m/16m/4m

(rest 0/3m/0)

4km plus 18 for the 16m followed by 4km pace plus 6 for the 4 minute.

 View workout
12/04/22 30:00 14,399m 2:05.0

#FMBPW235S4
30 mins

Stick at 4km plus 25
erg.zone

 View workout
12/04/22 30:00 14,750m 2:02.0

#FMBPW235S4
30 mins

Stick at 4km plus 25
erg.zone

 View workout
12/03/22 1:10:00 35,870m 1:57.0

70mins z2 and z3
erg.zone

 View workout
12/02/22 v8000m/2:00r...4 20,000m 1:50.0

#FMBPW235S5
8k/6k/4k/2k

Start at 4km plus 17. Increase pace 3s/5s/7s
erg.zone

 View workout
11/30/22 v5:00/1:30r...6 9,530m 1:41.9

#FMBPW235S3
5m/4/3/2/1/5m

(rest 90s)

Start at 4km plus 8. Increase 2/3/4/5s on previous and return to start.

 View workout
11/29/22 4x6000m/2:00r 45:54.8 1:54.7

#FMBPW235S2
6000m x 3 or 4 (rest 2m)

4km plus 18 and stick.
erg.zone

 View workout
11/28/22 v17:00/r...4 21,307m 1:52.6

#FMBPW235S1
17m/3m/17m/3m (rest 0/3m)

4km plus 18 for the 17m followed by 4km pace plus 5 for the minute.
View workout

11/27/22 4x2000m/2:30r 31:35.4 1:58.4

#FMPW331S5
2000m x 4 (rest 2m 30s)

R22/24/22/26

R22s at 2km plus 16. Increase pace 2-3s/500m for the R24 and a further…

 View workout
11/27/22 1:40 375m 2:14.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/26/22 5x12:00/1:30r 31,353m 1:54.8

#FMBPW234S4
12m x 5 (rest 90s)

4km plus 18. Stick.
erg.zone

 View workout
11/25/22 10000m 41:59.9 2:05.9

#FMPW331S4
10000m R18

2km plus 21
erg.zone

 View workout
11/25/22 v10:00/1:30r...4 14,133m 1:48.7

#FMBPW234S3
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

11/23/22 4x1000m/4:00r 14:21.8 1:47.7

#FMPW331S3
1000m x 4 (rest 4m)

Start at 2k plus 3-4. Improve if possible.
erg.zone

 View workout
11/23/22 3:13 742m 2:10.3

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/23/22 25000m 50:20.4 2:00.8

#FMBPW234S2
25000m

4km plus 24 and stick.
erg.zone

 View workout
11/22/22 3x4444m/2:30r 55:07.1 2:04.0

#FMPW331S2
4444m x 3 R20 (rest 2m 30s)

2km plus 19. Stick.
erg.zone

 View workout
11/22/22 v18:00/r...4 21,260m 1:52.8

#FMBPW234S1
18m/2m/18m/2m (rest 0m/3m)

4km plus 18 for the 18m followed by 4km pace plus 2 for the minute.
View workout

11/21/22 v4000m/2:30r...4 10,000m 1:59.7

#FMPW331S1
4km/3km/2km/1km (rest 2m 30s)

R20/22/24/26

Start at 2km plus 18. Increase 2s/4s/6s on the previous completed…

 View workout
11/21/22 2:07 504m 2:06.5

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/19/22 2x1250m/3:30r 7:22.5 1:50.8

#FMPW330S3
1250m x 5 (rest 3m 30s)

Start at 2k plus 6. Improve if possible.
erg.zone

 View workout
11/19/22 5:00 1,214m 2:03.5

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/17/22 40:00 19,703m 2:01.8

#FMBPW233S4
40 mins

4km plus 25. Stick.
erg.zone

 View workout
11/16/22 2x5555m/2:00r 46:40.6 2:06.0

#FMPW330S2
5555m x 2 (rest 2m) R18

2km plus 21. Stick.
erg.zone

 View workout
11/16/22 2x6000m/2:00r 22:58.3 1:54.8

#FMBPW233S2
6000m x 3 (rest 2m)

4km plus 18 and stick.
erg.zone

 View workout