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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
08/20/24 v6000m/1:30r...2 11,000m 2:04.1

#FMPW357S1
6k/5/4/3/2/1k (rest 90s)

R18/20/22/24/26/28

Start at 2km plus 21. Increase pace 2s/2.5s/3/4/5 on previous co…

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08/20/24 45:30.6 11,000m 2:04.1

6k + 5k 1:30r

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08/19/24 v4000m/2:30r...4 10,000m 2:01.0

W6S1 - 4km/3km/2km/1km
Start at 2km plus 18. Increase 2s/4s/6s on the previous completed interval pace.
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08/18/24 23:05 5,486m 2:06.2

60mins
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08/17/24 v9:00/r...7 15,211m 1:58.3

9min/1min x 6
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08/16/24 617m 2:11.3 1:46.4

W9S1 - 1300m/600m/300m 6:00/4:00r R2k and above
Row the 1300 at 2km SR and pace as you would the first 1300m of a 2km TT.
Increas…

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08/16/24 v4:00/1:00r...7 2,741m 2:00.8

2k WU
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08/15/24 6x1500m/1:30r 35:06.3 1:57.0

#FMPW249S3
1500m x 6 (rest 90s) R24
2km plus 12-13. No faster.
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08/14/24 30:00 7,431m 2:01.1

W9S3 - 30mins R18
2km plus 21. Stick.
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08/12/24 40:00 9,600m 2:05.0

40mins R18
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08/11/24 v5:00/1:30r...12 9,167m 1:57.8

FM Classic D
5/3/1mins 1:30r x 4 sets

R20/24/28
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08/10/24 25:13 6,034m 2:05.4

60mins
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08/09/24 v6:00/1:30r...9 8,990m 2:00.1

FM Classic C
6/4/2mins 1:30r x 3 sets

R18/22/26
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08/08/24 4x2500m/3:00r 36:28.5 1:58.5

#FMPW358S4
2500m x 4 (rest 3m)

R22/24/22/26

R22 at 2km plus 14. Increase 2-3s/500m for the R24 and a further 2-3s for t…

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08/07/24 8x5:00/1:00r 10,009m 1:59.8

8x5mins/1:00r R18
2k +19
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08/06/24 8x500m/2:00r 13:57.3 1:44.6

W8S3 - 500m x 8/2:00r R2k
Start at 2k minus 1. Improve if possible.
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08/03/24 4x2000m/3:00r 31:18.3 1:57.3

W8S5 - 2000m x 4/3:00r R22/24/26/28
R22 at 2km plus 15. Increase pace 2-3s/500m for each rate increase.
Increment for each inter…

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08/02/24 v0:20/0:10r...24 2,354m 1:41.9

CTC August ‘24
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08/02/24 0:09 10m 7:45.0

Aug 2024 - Hakuna Tabata - CTC Members
app.erg.zone/w/0ONbbSEwRWa9RszG8x0Rcw<…

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08/02/24 v4:00/1:00r...7 2,734m 2:01.2

2k WU
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07/31/24 v0:20/0:10r...8 761m 1:45.1

CTC August ‘24
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07/31/24 8000m 33:52.2 2:07.0

W8S4 - 8000m R18
Start at 2k plus 21. Stick.
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07/30/24 v4000m/3:30r...4 10,000m 1:57.4

W8S1 - 4km/3km/2km/1km/3:30r
Start at 2km plus 14. Increase 2s/4s/6s on the previous completed interval pace.
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07/29/24 3x3000m/2:00r 37:11.8 2:03.9

W8S2 - 3000m x 3/2:00r
2km pace plus 18s/500m. Stick.
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07/28/24 4x2000m/3:00r 32:00.3 2:00.0

W7S5 - 2000m x 4/3:00r
R20s at 2km plus 18. Increase pace 5-6s/500m for the R24 and a further 5-6s on the R28.
Increment for each…

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