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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
03/22/24 20,000m 37:04.8 1:51.2

#FMBPW199S5
5km/4/3/2/1/5km

(rest 60s)

Start at 4km pace plus 14s/1000m. Increase pace 2s/3/4/5.
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03/21/24 30,520m 1:00:00.0 1:57.9

#FMBPW199S4
60 mins

Start at 4km pace plus 18. Stick.
app.erg.zone

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03/20/24 25,000m 51:15.0 2:03.0

#FMBPW199S2
12500m x 2 (rest 90s)

Start at 4km pace plus 23. Stick.
app.erg.zone

 View workout
03/19/24 13,500m 24:26.4 1:48.6

#FMBPW199S1
2500/1500/500m (rest 2m) x 3

Start at 4km pace plus 13s/1000m. Increase pace 7s and a further 10s. Repeat.

 View workout
03/17/24 39,996m 1:16:40.7 1:55.0

6x6666m / 66s rest
app.erg.zone

 View workout
03/15/24 18,000m 32:48.3 1:49.3

#FMBPW198S1
3km/2km/1km (rest 90s) x 3

Start at 4km pace plus 15s/1000m. Increase pace 5s and a further 7s. Repeat.

 View workout
03/13/24 16,092m 29:43.9 1:50.8

#FMBPW198S5
5km/4/3/2/1/5km (rest 1m)

Start at 4km pace plus 14s/1000m. Increase pace 2s/3/4/5.
View workout

03/12/24 20,000m 41:01.5 2:03.0

#FMBPW198S2
20km

Start at 4km pace plus 23. Stick.
app.erg.zone

 View workout
03/11/24 18,000m 32:59.0 1:49.9

#FMBPW198S1
3km/2km/1km (rest 90s) x 3

Start at 4km pace plus 15s/1000m. Increase pace 5s and a further 7s. Repeat.

 View workout
03/10/24 32,000m 1:05:00.5 2:01.8

#FMBPW197S5
16km x 2 (rest 3m)

Each rep as follows: 2k max DF, 2km Min DF x 4
app.erg.zone<…

 View workout
03/08/24 20,000m 39:22.7 1:58.1

#FMBPW197S4
20km

Start at 4km pace plus 18. Stick.
app.erg.zone

 View workout
03/07/24 7,334m 12:00.0 1:38.1

#FMBPW197S3
1m x 12 (rest 1m)

MAX DF. Just pedal hard.
app.erg.zone

 View workout
03/06/24 29,266m 1:00:00.0 2:03.0

#FMBPW197S2
30 mins x 2 (rest 3m)

Start at 4km pace plus 23. Stick.
app.erg.zone

 View workout
03/05/24 24,000m 44:48.2 1:52.0

#FMBPW197S1
12k/8k/4k (rest 2m30s)

Start at 4km plus 14. Increase pace 2-3s for the 8km and a further 3s for the 4km.

 View workout
03/04/24 31,319m 1:00:00.0 1:54.9

60mins TT
app.erg.zone

 View workout
03/02/24 19,905m 37:30.0 1:53.0

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

 View workout
03/02/24 268m 0:32.5 2:01.2

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

 View workout
03/01/24 19,957m 40:00.0 2:00.2

9min/1min x 6
app.erg.zone

 View workout
02/29/24 9,520m 20:00.0 2:06.0

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

 View workout
02/28/24 18,000m 34:24.4 1:54.6

#FMBPW196S4
9km (2km/1km/2km/1km/2km/1km) x 2 (rest 3m.

Start at 4km plus 18. Increase to 4km pace plus 8/1000m for the speed…

 View workout