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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
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.
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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.
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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.
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09/19/22 5:00 1,213m 2:03.6

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/17/22 12x500m/1:00r 21:29.5 1:47.4

#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

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/16/22 30:00 7,503m 1:59.9

#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

#FMPW321S3
500m x 3 (rest 5m)

Target is 1km pace.
erg.zone

 View workout
09/14/22 5:00 1,235m 2:01.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/13/22 4x4000m/2:00r 1:06:08.9 2:04.0

#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

#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

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/08/22 2x1500m/3:00r 9:06.4 1:52.9

#FMPW320S4
1500m x 5 (rest 3m)

Start at 2km plus 10
erg.zone

 View workout
09/08/22 4:17 978m 2:11.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/07/22 v4:00/1:30r...9 7,607m 1:50.4

#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

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09/07/22 5:00 1,222m 2:02.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/06/22 4x3000m/2:00r 48:00.3 2:00.0

#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

#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