Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
05/22/24 2,424m 10:00.0 2:03.7

2k WU
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05/21/24 12,000m 50:23.7 2:05.9

#FMPW357S2
3000m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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05/21/24 30,000m 59:00.0 1:58.0

#FMBPW260S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
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05/20/24 20,000m 36:23.0 1:49.1

#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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05/19/24 10,916m 45:00.0 2:03.6

4x15mins 2:00r
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05/18/24 29,041m 54:18.9 1:52.2

#FMBPW257S1
8km/6km/4km/6km/4km/2km (rest 2m 30s)

Start at 4km pace plus 16s/1000m. Increase pace 3s for the 6ks, a further 5s…

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05/17/24 7,500m 29:55.5 1:59.7

#FMPW352S4
1500m x 5 (rest 3m)

18/24/18/24/18

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

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05/16/24 20,000m 37:30.3 1:52.5

#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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05/15/24 10,000m 41:00.1 2:03.0

W5S1 - 4km/3km/2km/1km 2:00r R18/20/22/24
Start at 2km plus 20. Increase 2s/4s/6s on the previous completed interval pace.

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05/14/24 10,000m 42:19.7 2:06.9

#FMPW356S2
10000m

R18/20/18/20

2500m split. R18 at 2km plus 21. Increase pace 2s/500m for the R20.
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05/13/24 7,681m 32:00.0 2:04.9

32mins r18
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05/13/24 16,380m 30:16.2 1:50.8

60mins TT
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05/12/24 7,585m 32:00.0 2:06.5

32mins r18
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05/12/24 110m 0:32.2 2:26.3

32mins r18
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05/11/24 40,000m 1:16:40.0 1:55.0

40k TT
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05/11/24 9,405m 40:00.0 2:07.5

8x5min 1:00r
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05/10/24 20,000m 37:00.0 1:51.0

#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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05/09/24 11,645m 20:00.0 1:43.0

5x4mins 2:00r
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05/08/24 500m 0:43.2 1:26.4

500m TT
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05/08/24 500m 0:43.2 1:26.4 View workout