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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
01/12/22 0:30 102m 2:27.5 View workout
01/12/22 1:00:00 29,999m 2:00.0 View workout
01/11/22 32:00 7,680m 2:05.0 View workout
01/11/22 7x2000m/1:30r 25:16.7 1:48.3

2000m x 10 (rest 90s)

Odd reps at 4km plus 14. Evens increase 2s per rep.

 View workout
01/10/22 30:04 15,644m 1:55.3 View workout
01/09/22 v4000m/2:00r...2 5,060m 2:02.4 View workout
12/25/21 8x10:00/r 39,998m 2:00.0 View workout
12/24/21 v15:00/2:00r...5 22,306m 1:47.5

15m/10m/5m/10m/15m

Start at 4km plus 13. Increase pace 3s and 4s. Return.

 View workout
12/23/21 2x15:00/2:00r 5,736m 2:00.4

15 min x 2 (rest 2m)

R20/22

Start at 2km plus 17. Increase 2-3s/500m for R22.

 View workout
12/22/21 v8:00/2:00r...6 16,842m 1:46.8

8m/2m/8m/2m/8m/2m (rest 2m)

Start at 4km plus 12. Increase pace 6s for the 2m.

 View workout
12/22/21 5:00 2,441m 2:02.9

5mins easy

 View workout
12/21/21 30000m 57:24.5 1:54.8

30 km

4km plus 18

 View workout
12/21/21 2:08 997m 2:09.2

5mins easy

 View workout
12/20/21 40:00 19,714m 2:01.7

40 mins

4km plus 25

 View workout
12/20/21 1:10 524m 2:13.9

5mins easy

 View workout
12/19/21 16x1:00/1:00r 4,129m 1:48.9

1m x 20 (rest 1m) R22

Start at 2km pace plus 6s/500m. Whilst maintaining close to natural technique. Improve if possible.

 View workout
12/19/21 2:20 549m 2:07.7

5mins easy

 View workout
12/18/21 5x15:00/2:00r 31,854m 1:53.9 View workout
12/18/21 2:59 1,479m 2:01.3

5mins easy

 View workout
12/17/21 10x2000m/1:30r 35:40.5 1:47.0

2000m x 10 (rest 90s)

Odd reps at 4km plus 14. Evens increase 2s per rep.

 View workout
12/17/21 8x1:30/r 6,000m 2:00.0 View workout
12/15/21 v16:00/2:00r...4 16,832m 1:46.9

16m/8m/4m/2m (rest 2m)

Start at 4km plus 14. Increase pace 3s and 4 and 5s.

 View workout
12/15/21 3:54 1,864m 2:05.9

5mins easy

 View workout
12/14/21 v800m/2:00r...3 1,580m 1:35.4

800m/400m/800m/400m/800m/400m (Rest 2m)

Start the 800s at 4km minus 4-5

 View workout
12/14/21 8x4:00/r 15,996m 2:00.0 View workout