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Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
Dec 17 Strength Training: Get Stronger & Healthier

Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
06/09/24 14,565m 1:00:00.0 2:03.5

3x20mins 2:00r
app.erg.zone

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06/07/24 12,000m 49:13.1 2:03.0

W1S5 - 3000m/2:00r x 4
Stick close to 2km plus 19-20s/500m for all reps.
app.erg.zone

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06/06/24 5,488m 20:00.0 1:49.3

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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06/05/24 7,499m 30:00.0 2:00.0

W1S3 - 30mins - R20
Stick close to 2km +17-18/500m
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06/04/24 3,600m 12:36.1 1:45.0

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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06/03/24 8,785m 36:00.0 2:02.9

W1S1 - 12mins x 3/2:00r
Start 2k +20. Increase pace 2s/500m for R20/R22
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06/02/24 9,934m 40:00.0 2:00.7

FM Classic E
15/10/5/4/3/2/1mins 2:00r

R18/20/22/24/26/28/30
app.erg.zone

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06/01/24 4,377m 18:42.4 2:08.2

FM Classic E
15/10/5/4/3/2/1mins 2:00r

R18/20/22/24/26/28/30
app.erg.zone

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05/31/24 14,000m 25:55.7 1:51.1

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

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

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05/30/24 8,937m 36:00.0 2:00.8

FM Classic C
6/4/2mins 1:30r x 3 sets

R18/22/26
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05/30/24 3m 0:01.0 2:46.6

FM Classic C
6/4/2mins 1:30r x 3 sets

R18/22/26
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05/29/24 10,000m 40:00.0 2:00.0

8x5min 1:00r
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05/28/24 12,000m 50:24.3 2:06.0

#FMPW358S2
12000m - R18/20/18/20

Split length of 3000m. 2km plus 21 for the R18. Increase pace 2s for the R20.
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05/28/24 26,799m 50:00.0 1:51.9

#FMBPW261S5
10 mins x 5 (rest 2m)

4km plus 16 Start. Improve.
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05/27/24 4,500m 16:46.9 1:51.8

#FMPW358S1
750m x 6 (rest 1m)

Start at 2km plus 4. Improve.
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05/26/24 7,500m 31:03.2 2:04.2 View workout
05/26/24 20,000m 36:20.2 1:49.0

#FMBPW260S1
8km/6km/4km/2km (rest 2m)

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

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05/24/24 11,000m 19:11.9 1:44.7

#FMBPW260S3
2750m x 4 (rest 3m)

Start at 4k plus 6. Improve if possible.
app.erg.zone

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05/23/24 15,000m 1:02:35.3 2:05.1

#FMPW357S1
6k/5/4/3/2/1k (rest 90s)

R18/20/22/24/26/28

Start at 2km plus 21. Increase pace 2s/2.5s/3/4/5 on previous co…

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05/22/24 1,500m 5:11.2 1:43.7

Sam Loch 150m repeats / 1:00r
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