Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
07/14/21 2:12 517m 2:07.9

5mins easy

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07/13/21 v2500m/2:00r...5 7,500m 1:53.9

2500m/2000m/1500m/1000m/500m. (rest 2m)

R22/24/26/28/30

R22 at 2km plus 16. Increase pace 3s/4s/5s/Max at 30

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07/13/21 1:25 323m 2:11.5

5mins easy

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07/13/21 7x6:00/2:00r 22,762m 1:50.7

6 mins x 7 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5/7. Plus 12. plus 9. plus 6 for 2/4/6

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07/13/21 2:35 1,236m 2:05.9

5mins easy

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07/12/21 4x7:30/1:30r 7,596m 1:58.4

7m 30s x 4 (rest 90s)

R20/24/20/24

2km plus 18 for the R20. Increase 4-5s for the R24

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07/12/21 1:30 343m 2:12.0

5mins easy

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07/11/21 5x6000m/2:00r 56:55.0 1:53.8

6km x 5 (rest 2m)

4km plus 20/13/20/12/20. Stick.

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07/11/21 3:11 1,524m 2:05.3

5mins easy

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07/10/21 10000m 41:20.2 2:04.0

10000m R18

2km plus 21. Stick.

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07/10/21 2:08 510m 2:06.2

5mins easy

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07/10/21 v3000m/2:00r...5 11,000m 1:42.6

3km/2km/1km/2km/3km (rest 2m)

Start at 3km pace plus 8s/1000m. Increase pace 3s and a further 7s for the 2km and 1km.

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07/10/21 5:00 2,430m 2:03.4

5mins easy

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07/09/21 8x5:36/2:00r 12,002m 1:51.9

1500m x 6 (rest 2m) R26

Stick at 2km plus 11-12

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07/09/21 1:00:00 29,549m 2:01.8

60 mins

4km plus 25. Stick.

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07/08/21 v2500m/2:00r...5 7,500m 1:55.9

2500m/2000m/1500m/1000m/500m (rest 2m)

R20/22/24/26/28

R20 at 2km plus 18. Increase pace 3s/4s/5s/Max at 28

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07/08/21 1:22 320m 2:09.3

5mins easy

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07/07/21 4000m 6:28.4 1:37.1 View workout
07/07/21 5:00 2,484m 2:00.7

5mins easy

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07/07/21 5:00 2,540m 1:58.1

5mins easy

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07/07/21 5:00 2,423m 2:03.8

5mins easy

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07/06/21 40:00 20,200m 1:58.8

40 mins

4km plus 22. Stick.

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07/06/21 1:37 732m 2:13.1

5mins easy

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07/05/21 10000m 40:40.2 2:02.0

10000m R20

2km plus 19. Stick.

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07/05/21 6x7:00/2:00r 22,772m 1:50.6

7 mins x 6 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5. Plus 13. plus 10. plus 7 for 2/4/6

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