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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
08/25/26 4x6000m/2:00r 47:12.1 1:58.0

#FMBPW252S1
6000m x 4 (rest 2m)

Start at 4km pace plus 20s/1000m for reps 1 and 3. Increase pace 6s/1000m for reps 2 and 4.

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08/24/26 10x1000m/2:00r 17:43.9 1:46.3

Bike WOW - 15.8.26
1000m x 10 (rest 2m) Max - Min DF. Try to match them.

Max DF - 4km plus 2-3/Min DF see how close you can ge…

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08/23/26 10000m 41:24.2 2:04.2

Row WOW - 22.8.26
10000m

2km splits

R20/24/20/24/20

Split length 2000m. R20 at plus 18. increase pace 5-6s for t…

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08/22/26 6782m 11:51.1 1:44.8

10k TT
app.erg.zone

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08/22/26 13:06 6,253m 2:05.8

Warmup Bike 15mins easy
5mins easy
app.erg.zone

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08/19/26 40:00 8,880m 2:15.1

40 mins
R20
app.erg.zone

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08/18/26 v5:00/r...9 24,185m 1:51.6

#FMBPW208S1
15 mins x 3 (rest 2m)

Split length for 5 mins and cycle at 4km plus 10/plus 14/plus 8. Rest and repeat

 View workout
08/17/26 8x750m/2:00r 23:12.1 1:56.0

FM WOW - 15.8.26
750m x 8 R24 - rest 2m

Start at 2km plus 8 and try to improve.

2K plus 8 means that the pace for 500m…

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08/16/26 1:00:00 30,032m 1:59.8

60mins TT
app.erg.zone

 View workout
08/15/26 v5:00/r...8 21,622m 1:50.9

#FMBPW207S1
20 mins x 2 (rest 3m)

Split length for 5 mins and cycle at 4km plus 9/plus 13/plus 7/plus 11. Rest and repeat
…

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08/14/26 v5:00/1:00r...9 15,444m 1:52.6

#FMBPW207S2
5m/1m/5m/1m/5m/1m/5m/1m/5m (rest 1m)

Start at 4km pace plus 14. 1m at 4km
app.e…

 View workout
08/13/26 30:00 7,198m 2:05.0

W1S3 - 30mins - R20
Stick close to 2km +17-18/500m
app.erg.zone

 View workout
08/11/26 8x1000m/2:00r 13:12.7 1:39.0

#FMBPW150S3 - 8x1000m 2:00r +2s
8x1000m 2:00r +2s
app.erg.zone

 View workout
08/11/26 10:07 4,789m 2:06.7

Warmup Bike 15mins easy
5mins easy
app.erg.zone

 View workout
08/10/26 v10000m/2:00r...5 30,000m 1:54.2

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

Start at 4km plus 18. Increase 2s/3/4/5.
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08/09/26 3838m 6:46.3 1:45.8

10k TT
app.erg.zone

 View workout
08/08/26 50:05 25,516m 1:57.7

#FMBPW207S5
60 mins

10 mins @ 4km plus 20/16/12/20/16/12
app.erg.zone

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08/07/26 8x4000m/1:00r 1:02:24.5 1:57.0

#FMBPW206S2
4km x 8 (rest 1m)

Start at 4km pace plus 16. Stick.
app.erg.zone

 View workout
08/06/26 8x7:30/1:00r 29,991m 2:00.0

8 x 7min 30sec 1:00r
app.erg.zone

 View workout
08/05/26 v4000m/2:00r...4 9,649m 2:02.9

FM Classic B
4k/3k/2k/1k (rest 2m)

R20/22/24/26

Start at 2km plus 18. Increase 2s/4s/6s on the previous completed inter…

 View workout
08/04/26 32:00 7,679m 2:05.0

32/20
app.erg.zone

 View workout
08/03/26 v0:20/0:30r...10 6,183m 1:40.2

CTC August ‘26
CTC August
app.erg.zone

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08/03/26 13:18 3,048m 2:11.0

34:40 Slow
app.erg.zone

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08/02/26 22:35 12,076m 1:52.2

60mins TT
app.erg.zone

 View workout
07/29/26 v971m/r...1 971m 1:54.6

Jul 2026 - The Renegades July Blast
1611m 2 minutes rest 611m 20 seconds rest 161m No rate restrictions. Rolling starts allowed
<…

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