Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
04/17/24 8,000m 13:11.9 1:38.9

50x500m / 0:30r
app.erg.zone

View workout
04/17/24 20,335m 40:00.0 1:58.0

#FMBPW255S2
40 mins

Start at 4km pace plus 18s/1000m. Stay close.
app.erg.zone

View workout
04/13/24 27,270m 50:00.0 1:50.0

10min repeats 1:30r
app.erg.zone

View workout
04/12/24 30,003m 1:00:00.0 1:59.9

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

View workout
04/11/24 20,000m 36:45.0 1:50.2

#FMBPW254S1
5/4/3/2/1/5km

(rest 90s)

Start at 4km pace plus 16s/1000m. Increase pace 2s/3/4/5s from the previous interv…

View workout
04/10/24 8,000m 34:38.5 2:09.9

#FMPW351S1
8000m R18

2km plus 20. Stick
app.erg.zone

View workout
04/09/24 3,596m 13:00.0 1:48.4

Apr 2024 - The Baker's Dozen - CTC Members
app.erg.zone/w/RF14r65QSrOIpR…

View workout
04/09/24 2,502m 10:00.0 1:59.9

2k WU
app.erg.zone

View workout
04/09/24 30,000m 1:02:28.8 2:04.9

#FMBPW254S3
30km

Start at 4km plus 25. Stick.
app.erg.zone

View workout
04/06/24 24,000m 45:11.9 1:52.9

#FMBPW253S2
4000m x 6 (rest 90s)

Start at 4km plus 13. Improve if possible.
app.erg.zone

View workout
04/05/24 18,285m 34:36.2 1:53.5

#FMBPW253S1
6000m/5/4/3/2/1km (90s rest)

Start at 4km pace plus 17s/1000m. Increase pace 2s/3/4/5/6.
View workout

04/01/24 16,203m 30:04.3 1:51.3

60mins TT
app.erg.zone

View workout
03/30/24 15,804m 30:00.0 1:53.8

#FMBPW252S5
30 mins

75-80-85-80-75

Start at 4km pace plus 18s/1000m. Increase pace 5s/1000m per RPM increase

View workout
03/29/24 6,098m 10:00.0 1:38.3

16x1min/1:00r
app.erg.zone

View workout
03/28/24 20,253m 40:00.0 1:58.5

#FMBPW252S4
40 mins

Start and hold at 4km pace plus 20. Then last 2 minutes of each 20 mins, pick up pace by 10s/1km.

View workout
03/27/24 20,000m 41:40.8 2:05.0

#FMBPW252S3
20km

4km plus 25. Stick.
app.erg.zone

View workout
03/26/24 20,000m 37:04.0 1:51.2

#FMBPW252S2
4000m x 5 (rest 90s)

Start at 4km plus 12. Stay close
app.erg.zone

View workout
03/25/24 24,000m 46:48.1 1:57.0

#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.

View workout
03/24/24 32,047m 1:00:00.0 1:52.3

60mins TT
app.erg.zone

View workout
03/23/24 7,870m 15:00.3 1:54.3

Sam special
app.erg.zone

View workout