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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
08/16/23 6,000m 20:45.3 1:43.7

W3S2 - 750m/500m/250m x 4sets 3:00/2:00/1:00r
Start 2km plus 2-3s for the 750's. Increase pace for 500m and 250m
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08/15/23 11,400m 21:26.0 1:52.8

ZWIFT - Ramp Test in Watopia

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08/14/23 11,065m 45:00.0 2:02.0

W3S1 - 15min x 3/2:30r R18/20/22
Use targets from week 1 (which should be very similar to Starting at 2km plus 20. Increase pace 2s/5…

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08/13/23 42,100m 1:18:00.0 1:51.1

ZWIFT - Threshold Dev on Figure 8

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08/12/23 44,200m 1:21:00.0 1:49.9

ZWIFT - High Intensity Recovery in London

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08/10/23 4,535m 16:00.0 1:45.8

W2S4 - 1min x 8 R22 and 1min x 8 R24/1:00r
Start at R22 pace from week 1. Increase pace for the R24s.
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08/10/23 36,800m 1:00:00.0 1:37.8

ZWIFT - 60min Riders in Watopia

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08/09/23 7,499m 30:00.0 2:00.0

W2S3 - 30mins at R20
Stick close 2km plus 17-19s/500m
app.erg.zone

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08/08/23 6,000m 23:34.2 1:57.8

W2S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 4s/500m for the 22 and a further 2s for the R24…

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08/07/23 9,862m 40:00.0 2:01.6

W2S1 - 10mins/1:30r x 4 R18/20/18/20
Start at 2km plus 20s/500m. Increase pace around 2-3 s/500m for R20.
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08/06/23 54,848m 1:45:17.9 1:55.1

100k TT
app.erg.zone

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08/04/23 5,535m 20:00.0 1:48.4

W1S4 - 1min/1:00r x 10 R20 and 1min/1:00r x 10 R22
Start at 2k plus 6. Increase pace if possible throughout and a few extra splits fo…

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08/04/23 22,880m 40:00.0 1:44.8

#FMBPW270S4
10 min/8 min/6 min/4 min/2 min/10m

Start at 4km plus 10 and improve 2s each rep, or more. Return to start for 10 m…

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08/03/23 5,000m 7:28.4 1:29.6

#FMBPW270S3
500m x 10 (rest 2m)

Overall target is 4km minus 6
app.erg.zone

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08/02/23 7,378m 30:00.0 2:01.9

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

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08/02/23 20,000m 40:49.0 2:02.4

#FMBPW270S2
20km

4km plus 25
app.erg.zone

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08/01/23 6,000m 20:49.0 1:44.0

W1S2 - 600m/400m/200m
Start 2km plus 1-2 for the 600's. Increase pace for 400m and 200m. (total of 15 reps).
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08/01/23 22,029m 40:00.0 1:48.9

#FMBPW270S1
4m x 10 (rest 90s)

Cycle reps as follows... 4km plus 16 for reps 1/3/5/7/9 Plus 12. plus 10. plus 8. Plus 6. Plus…

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07/31/23 8,780m 36:00.0 2:03.0

W1S1 - 12mins x 3/2:00r
Start 2k +20. Increase pace 2s/500m for R20/R22
app.erg.zone

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07/30/23 6,000m 23:41.8 1:58.4

#FMPW366S4
1500m x 4 (rest 3m)

18/24/18/24

Start at 2km plus 19 for the R18. Increase pace 6-8s per 500m for the R24. R…

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