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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
07/01/24 5:00 1,209m 2:04.0

Warmup Row 5mins easy
5mins easy
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06/29/24 v30:00/2:00r...3 8,399m 2:01.4

W3S4 - 30min/2min/2min R22 then free rate
R22@2km plus 16-17. 2 mins at around 2km pace
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06/28/24 12x250m/1:00r 10:13.9 1:42.3

Sam Loch - 10 week progression - week 1
12 x 250m 1:00r
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06/27/24 3x4000m/2:00r 49:32.6 2:03.8

W4S5 - 4000m R20 x 3reps 2:00r
Stick close to 2km plus 18s/500m for all reps.
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…		 View workout
06/26/24 8000m 33:36.1 2:06.0

W4S3 - 8000m
Stick close to 2km plus 20-21s/500m
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06/25/24 v2000m/2:30r...4 6,000m 1:55.8

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…

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06/25/24 11:14 5,935m 1:53.7

60mins TT
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06/24/24 3x12:00/2:00r 8,781m 2:02.9

W4S1 - 12mins x 3/2:00r
Start 2km plus 20. Increase pace 2s/500m for R20/R22
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06/23/24 4x3000m/2:00r 50:00.7 2:05.0

W3S5 - 3000m x 4 R20
Stick close to 2km plus 17-18s/500m for all reps.
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06/22/24 v30:00/2:00r...3 8,365m 2:01.9

W3S4 - 30min/2min/2min R22 then free rate
R22@2km plus 16-17. 2 mins at around 2km pace
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06/21/24 v6000m/3:00r...3 12,000m 2:00.1

W3S3 - 6km/4km/2km 3min/2min R20 R22 R24
Start R20 at 2km plus 17-18. Increase pace 2.5s for R22 and a further 4s/500m R24

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06/20/24 v750m/3:00r...10 5,102m 1:46.9

W3S2 - 750m/500m/250m x 4sets 3:00/2:00/1:00r
Start 2km plus 2-3s for the 750's. Increase pace for 500m and 250m
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06/20/24 5:00 1,214m 2:03.5

Warmup Row 5mins easy
5mins easy
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06/19/24 3x15:00/2:30r 11,067m 2:01.9

W3S1 - 15min x 3/2:30r R18/20/22
Use targets from week 1 (which should be very similar to Starting at 2km plus 20. Increase pace 2s/5…

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06/18/24 1:32 341m 2:15.4 View workout
06/17/24 2x4000m/2:30r 32:24.0 2:01.5

W2S5 - 4000m x 3/2:30r
Stick close to pace from the 4 x 3000m in week 1.
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06/14/24 7973m 32:00.6 2:00.4

HM
21097m
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06/13/24 12x250m/1:00r 10:22.3 1:43.7

Sam Loch - 10 week progression - week 1
12 x 250m 1:00r
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06/13/24 v4:00/1:00r...4 2,465m 2:01.7

2k WU
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06/12/24 30:00 7,505m 1:59.9

W2S3 - 30mins at R20
Stick close 2km plus 17-19s/500m
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06/11/24 v2000m/2:00r...4 6,000m 1:57.6

W2S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 4s/500m for the 22 and a further 2s for the R24…

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06/10/24 4x10:00/1:30r 9,719m 2:03.4

W2S1 - 10mins/1:30r x 4 R18/20/18/20
Start at 2km plus 20s/500m. Increase pace around 2-3 s/500m for R20.
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06/09/24 v5:40/r...9 14,565m 2:03.5

3x20mins 2:00r
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06/07/24 4x3000m/2:00r 49:13.1 2:03.0

W1S5 - 3000m/2:00r x 4
Stick close to 2km plus 19-20s/500m for all reps.
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06/06/24 20x1:00/1:00r 5,488m 1:49.3

W1S4 - 1min/1:00r x 10 R20 and 1min/1:00r x 10 R22
Start at 2k plus 6. Increase pace if possible throughout and a few extra splits fo…

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