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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
10/21/26 v10000m/2:00r...5 30,000m 1:55.3

10km/8km/6km/4km/2km 2:00r
10km/8/6/4/2km (2m rest)

Start at 4km plus 18. Increase 2s/3/4/5.
View workout

10/15/26 8x0:50/0:30r 4,042m 1:38.9

20 x 50 secs / 0:30r
app.erg.zone

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10/13/26 6x4000m/1:00r 47:36.1 1:59.0

#FMBPW195S2
4km x 6 (rest 1m)

Start at 4km plus 18. Stick.
app.erg.zone

 View workout
10/07/26 5x5:00/0:50r 12,639m 1:49.0

6x5mins 0:50 rest
app.erg.zone

 View workout
10/03/26 v2400m/1:15r...12 15,600m 1:44.8

#FMBPW160S2 - Clockface
Clock face

2400m/2200m/2000m…...400m/200m (rest 1m 15s)

Start at 4km plus 8 and improve.…

 View workout
10/01/26 4x6000m/1:00r 49:12.1 2:03.0

#FMBPW158S2
6000m x 4 (rest 1m)

4km plus 22. Stick.
app.erg.zone

 View workout
09/30/26 v8:00/2:00r...9 9,924m 2:03.9

8/6/4/2/1/2/4/6/8mins 2:00r
app.erg.zone

 View workout
09/30/26 v5:00/1:12r...1 2,609m 1:54.9

6 sets 5min + 5min 1:00r
app.erg.zone

 View workout
09/29/26 4x4000m/2:00r 29:20.1 1:50.0

#FMBPW260S5
4000m x 4 (rest 2m)

4km plus 8-9 Start. Improve.
app.erg.zone

 View workout
09/26/26 8x10:00/1:30r 39,199m 2:02.4

10min repeats 1:30r
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 View workout
09/24/26 5x4000m/1:30r 37:30.3 1:52.5

#FMBPW252S2
4000m x 5 (rest 90s)

Start at 4km plus 12. Stay close
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 View workout
09/23/26 5715m 26:03.4 2:16.7

#FMPW439S4
9000m Single distance

18/20/22/18/20/22

Splits set for 1500m. Start at 2km pace plus 20s/500m. Increase pace…

 View workout
09/20/26 v10000m/2:00r...5 30,000m 1:55.3

10km/8km/6km/4km/2km 2:00r
10km/8/6/4/2km (2m rest)

Start at 4km plus 18. Increase 2s/3/4/5.
View workout

09/16/26 v5000m/2:30r...4 10,000m 2:02.8

Row WOW - 12.9.26
5000/2500/1250/1250 (rest 2m 30s)

R20/22/24/26

Start at 2km plus 20 at R18 and increase pace by 3/4/5…

 View workout
09/15/26 8x7:30/1:00r 30,003m 1:59.9

8 x 7min 30sec 1:00r
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 View workout
09/14/26 32:00 7,383m 2:10.0

32mins r18
app.erg.zone

 View workout
09/13/26 v12:00/1:30r...9 36,401m 1:53.8

Clockface
78mins
app.erg.zone

 View workout
09/13/26 v1:40/r...1 860m 1:56.9

Clockface
78mins
app.erg.zone

 View workout
09/07/26 32:00 7,681m 2:04.9

32/20
app.erg.zone

 View workout
09/06/26 v10000m/2:00r...4 28,000m 1:56.0

10km/8km/6km/4km/2km 2:00r
10km/8/6/4/2km (2m rest)

Start at 4km plus 18. Increase 2s/3/4/5.
View workout

09/02/26 4x10:00/1:30r 20,001m 1:59.9

10min repeats 1:30r
app.erg.zone

 View workout
08/31/26 v1200m/1:00r...12 7,800m 1:39.1

#FMBPW168S1
Clock face.

1200m/1100m/1000m........200m/100m (rets 60s)

Start at 4km pace. Improve
View workout

08/29/26 40:00 20,162m 1:59.0

#FMBPW150S2 - 40mins +18
40mins +18
app.erg.zone

 View workout
08/28/26 v6000m/1:30r...6 21,000m 1:52.9

#FMBPW253S1
6000m/5/4/3/2/1km (90s rest)

Start at 4km pace plus 17s/1000m. Increase pace 2s/3/4/5/6.
View workout

08/27/26 v8000m/2:00r...4 20,000m 1:52.8

#FMBPW261S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

 View workout