Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
12/14/25 4x5:00/0:50r 8,438m 1:46.9

6x5mins 0:50 rest
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12/14/25 5:36 2,642m 2:07.1

Warmup Bike 15mins easy
5mins easy
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12/11/25 32:00 7,679m 2:05.0

32mins r18
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12/11/25 1:25 298m 2:23.2

Warmup Row 5mins easy
5mins easy
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12/11/25 30:00 16,000m 1:52.5

30min TT
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12/10/25 6x5:00/1:00r 16,862m 1:46.7

6x5mins 1:00 rest
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12/10/25 7:06 3,365m 2:06.7

Warmup Bike 15mins easy
5mins easy
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12/08/25 v10:00/1:30r...6 21,217m 1:53.1

10/8/6/4/2/10mins
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12/08/25 6:05 2,890m 2:06.5

Warmup Bike 15mins easy
5mins easy
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12/06/25 4x5000m/2:30r 38:00.1 1:54.0

#FMBPW256S5
5000m x 4 (rest 2m 30s)

Start at 4km plus 13-14. Simply aim to increase pace with each interval.
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12/06/25 4:06 1,969m 2:05.3

Warmup Bike 15mins easy
5mins easy
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12/04/25 1:00:00 29,999m 2:00.0

60mins TT
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12/03/25 v5:00/2:00r...6 11,353m 1:45.6

2 sets of 5m/4m/3m/2m/1m 2:00r
Start 4k +9 and improve.
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12/01/25 6x1:00/1:00r 3,768m 1:35.5

CTC Dec ‘25
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12/01/25 8:06 3,878m 2:05.5

Warmup Bike 15mins easy
5mins easy
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11/29/25 6x10:00/1:30r 30,002m 1:59.9

10min repeats 1:30r
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11/29/25 v0:24/r...1 204m 2:01.0

5min/1min x 10
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11/28/25 v1500m/1:30r...10 10,500m 2:01.7

1500m/1000m/500m x 3
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11/27/25 4x2750m/3:00r 19:26.0 1:46.0

#FMBPW260S3
2750m x 4 (rest 3m)

Start at 4k plus 6. Improve if possible.
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11/27/25 8:05 3,727m 2:10.3

Warmup Bike 15mins easy
5mins easy
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11/25/25 8x10:00/1:30r 40,002m 1:59.9

10min repeats 1:30r
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11/24/25 v5:00/2:00r...10 17,106m 1:45.2

2 sets of 5m/4m/3m/2m/1m 2:00r
Start 4k +9 and improve.
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11/21/25 8x5:00/1:00r 9,451m 2:06.9

8x5mins/1:00r R18
2k +19
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11/20/25 v9:00/r...12 30,119m 1:59.5

9min/1min x 6
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11/20/25 5:07 2,358m 2:10.5

Warmup Bike 15mins easy
5mins easy
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