Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
12/16/24 6:39 1,511m 2:12.2

Warmup Row 15mins easy
5mins easy
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12/15/24 v10:00/1:30r...6 20,488m 1:57.1

10/8/6/4/2/10mins 1:30r
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12/14/24 v10000m/2:00r...3 19,959m 1:59.2

10/8/6/4/2km 2:00r
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12/14/24 115m 0:16.3 2:21.7

10/8/6/4/2km 2:00r
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12/13/24 3x400m/4:00r 4:08.3 1:43.4

#FMPW438S3
400m x 3 (rest 4m)

Target start is inside 1km pace. Improve.
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12/13/24 9:52 2,269m 2:10.4

Warmup Row 15mins easy
5mins easy
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12/12/24 2x5000m/3:00r 41:50.0 2:05.5

#FMPW438S2
5000m x 2 (rest 3m) R20

Start 2km plus 18-19. Stick close to this.
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12/12/24 2:12 479m 2:18.6

Warmup Row 5mins easy
5mins easy
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12/11/24 4x1500m/4:00r 22:53.7 1:54.4

#FMPW438S1
1500m x 4 (rest 4m)

Start at 2km pace plus 6-8s/500m. Increase pace if possible throughout.
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12/11/24 5:00 1,227m 2:02.2

Warmup Row 5mins easy
5mins easy
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12/11/24 5:00 1,162m 2:09.0

Warmup Row 5mins easy
5mins easy
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12/10/24 10000m 41:18.2 2:03.9

#FMPW438S4
10000m R22

Stick close to 2km plus 16-17s/500m
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12/09/24 3075m 13:09.4 2:08.3

#FMPW438S4
10000m R22

Stick close to 2km plus 16-17s/500m
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12/09/24 5:30 1,234m 2:13.7 View workout
12/08/24 5x10:00/1:30r 20,002m 2:00.7

10min repeats 1:30r
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12/07/24 1:00 310m 1:36.7 View workout
12/07/24 4x10:00/1:30r 19,920m 2:00.4

10min repeats 1:30r
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12/06/24 v2500m/2:00r...5 7,000m 2:03.3

2500/2000/1500/1000/1500/2000/2500
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12/04/24 v250m/r...4 5,000m 2:04.2

#FMPW437S4
250m/2750m/150m/1850m (rest 0m/3m/0m)

Race start/R20/Race start/R18

R20 at 2km plus 18. R18 at 2km plus 20.<…

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12/04/24 76m 0:23.9 2:37.2

#FMPW437S4
250m/2750m/150m/1850m (rest 0m/3m/0m)

Race start/R20/Race start/R18

R20 at 2km plus 18. R18 at 2km plus 20.<…

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12/04/24 5:00 1,189m 2:06.1

Warmup Row 5mins easy
5mins easy
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12/04/24 5:00 2,342m 2:08.0

Warmup Bike 5mins easy
5mins easy
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12/04/24 5:00 2,222m 2:15.0

Warmup Bike 5mins easy
5mins easy
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12/03/24 30:00 7,033m 2:07.9

#FMPW437S2
30 mins R18

2km plus 21. Stick.
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12/02/24 24:40 5,555m 2:13.2

#FMPW437S2
30 mins R18

2km plus 21. Stick.
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