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Patrik Gustafsson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/11/23	10,000m	39:14.2	1:57.7	RowErg	Hwt	W7S1 - 4km/3km/2km/1km R22/R24/R26/R28 3:00r Start at 2km plus 16. Increase 2s/4s/6s on the previous completed interval pace.	View workout
09/10/23	33,343m	1:00:00.0	1:47.9	BikeErg		60mins TT app.erg.zone	View workout
09/09/23	10,000m	41:58.7	2:05.9	RowErg	Hwt	W6S4 - 10,000m R18 2km plus 21. Stick. app.erg.zone	View workout
09/08/23	30,000m	54:31.2	1:49.0	BikeErg		#FMBPW253S3 30000m Start at 4km plus 25. Stick. app.erg.zone	View workout
09/07/23	4,000m	14:18.0	1:47.2	RowErg	Hwt	W6S3 - 1000m 2kR x 4 2:30r Start at 2k plus 3-4. Improve if possible. app.erg.zone	View workout
09/05/23	12,000m	49:37.2	2:04.0	RowErg	Hwt	W6S2 - 4000m R20 x 3 2:30r 2km pace plus 19s/500m. Stick. app.erg.zone	View workout
09/04/23	10,000m	39:56.7	1:59.8	RowErg	Hwt	W6S1 - 4km/3km/2km/1km Start at 2km plus 18. Increase 2s/4s/6s on the previous completed interval pace. View workout
09/01/23	4,750m	16:47.3	1:46.0	RowErg	Hwt	CTC Sep ‘23 app.erg.zone	View workout
08/31/23	6,250m	22:53.1	1:49.8	RowErg	Hwt	W5S3 - 1250m R2k x 5 reps 4:00r Start at 2k plus 6. Improve if possible. app.erg.zone	View workout
08/29/23	12,000m	50:24.5	2:06.0	RowErg	Hwt	W5S2 - 6000m x 2 3:00r 2km pace plus 21s/500m. Stick. app.erg.zone	View workout
08/28/23	10,000m	40:40.5	2:02.0	RowErg	Hwt	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.	View workout
08/27/23	4,538m	16:00.0	1:45.7	RowErg	Hwt	W4S4 - 1min x 16 1:00r R22 and R24 Start at R22 pace from week 2. Increase pace for the R24s -Reference W2S4 View workout
08/27/23	732m	3:13.7	2:12.3	RowErg	Hwt	Warmup Row 5mins easy 5mins easy app.erg.zone	View workout
08/27/23	12,300m	30:22.0	2:28.1	BikeErg		ZWIFT - Zone Benchmarking in New York	View workout
08/26/23	45,900m	1:45:49.0	2:18.3	BikeErg		ZWIFT - Strength training in Richmond	View workout
08/25/23	21,900m	54:52.0	2:30.3	BikeErg		ZWIFT - Zone 1 ride in New York	View workout
08/23/23	1,200m	4:04.9	1:42.0	RowErg	Hwt	Sam Loch 150m repeats / 1:00r app.erg.zone	View workout
08/23/23	8,000m	33:19.8	2:04.9	RowErg	Hwt	W4S3 - 8000m Stick close to 2km plus 20-21s/500m app.erg.zone	View workout
08/23/23	18,700m	55:12.0	2:57.1	BikeErg		ZWIFT - Hillreps in Innsbruck	View workout
08/22/23	6,000m	23:09.0	1:55.7	RowErg	Hwt	W4S2 - 2000/1000/2000/1000 2:00r Start R20 at 2km plus 15s/500m. Increase pace around 2s/500m for the R22 and reference R24 pace from…	View workout

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