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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
08/16/22 2:27 531m 2:18.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/15/22 3:17 729m 2:15.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
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…

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

Aug 2022 - Crazy Eights Triple Crown - CTC Members
erg.zone

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08/14/22 5:00 1,170m 2:08.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
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…

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

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/12/22 5x3000m/1:30r 22:10.7 1:48.8

#FMBPW219S1
3000m x 8 (rest 90s)

4km plus 12. Stick close
erg.zone

 View workout
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

 View workout
08/02/22 32:00.0 7,682m 2:04.9

R20

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07/13/22 4x12:00/1:30r 11,610m 2:04.0

#FMPW312S3
12 mins x 3 or 4 (rest 90s) R18

Start at 2km plus 20-21/500m. Stick.
erg.zone

View workout
07/13/22 8x1000m/2:00r 12:51.2 1:36.4

#FMBPW215S2
1000m x 8 (rest 2m)

Start at 4km pace.
erg.zone

 View workout
07/12/22 7x1000m/2:00r 26:22.4 1:53.0

#FMPW312S2
1000m x 7 (rest 2m)

22/24/26/28/26/24/22

Start at 2km plus 14/500m. Increase pace 2-3s per rate increase and…

 View workout
07/12/22 40:00 21,288m 1:52.7

#FMBPW215S1
40 mins

4km plus 16.
erg.zone

 View workout
07/11/22 2x4500m/2:00r 36:36.4 2:02.0

#FMPW312S1
4500m x 2 (rest 2m)

Start at 2km plus 18/500m. Stick.
erg.zone

 View workout
07/10/22 500m 0:42.6 1:25.2

500m TT
erg.zone

 View workout
07/10/22 33m 0:05.8 2:55.7

100m TT
erg.zone

 View workout
07/10/22 2038m 3:25.4 1:40.7

4k TT
erg.zone

 View workout
07/08/22 4000m 6:29.8 1:37.4

4k TT
erg.zone

 View workout
07/06/22 3216m 6:21.2 1:58.5

4k TT
erg.zone

 View workout
07/03/22 8022m 32:26.5 2:01.3

#FMPW310S5
10km

4km R20. 3km R22. 2km R24. 1km R26

Splits set for 1km. R20 at 2km plus 18 and increase 2s/3s/4s with su…

 View workout
07/03/22 0:48 166m 2:25.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
07/01/22 8888m 37:01.8 2:04.9

#FMPW310S4
8888m R18

Start at 2km plus 21. Stay close
erg.zone

 View workout
07/01/22 v5000m/2:00r...7 23,000m 1:47.6

#FMBPW213S4
5km/3km/1km/5km/3km/1km/5km (rest 2m)

Start at 4km plus 13. Increase 4s and a further 6s.
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