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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
06/05/24 30:00 7,499m 2:00.0

W1S3 - 30mins - R20
Stick close to 2km +17-18/500m
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06/04/24 v600m/3:00r...9 3,600m 1:45.0

W1S2 - 600m/400m/200m
Start 2km plus 1-2 for the 600's. Increase pace for 400m and 200m. (total of 15 reps).
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06/03/24 3x12:00/2:00r 8,785m 2:02.9

W1S1 - 12mins x 3/2:00r
Start 2k +20. Increase pace 2s/500m for R20/R22
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06/02/24 v15:00/2:00r...7 9,934m 2:00.7

FM Classic E
15/10/5/4/3/2/1mins 2:00r

R18/20/22/24/26/28/30
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06/01/24 v15:00/2:00r...2 4,377m 2:08.2

FM Classic E
15/10/5/4/3/2/1mins 2:00r

R18/20/22/24/26/28/30
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05/31/24 v8000m/2:00r...2 14,000m 1:51.1

#FMBPW261S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/30/24 v6:00/1:30r...9 8,937m 2:00.8

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

R18/22/26
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05/30/24 v6:00/1:30r...2 3m 2:46.6

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

R18/22/26
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05/29/24 8x5:00/1:00r 10,000m 2:00.0

8x5min 1:00r
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05/28/24 12000m 50:24.3 2:06.0

#FMPW358S2
12000m - R18/20/18/20

Split length of 3000m. 2km plus 21 for the R18. Increase pace 2s for the R20.
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05/28/24 5x10:00/2:00r 26,799m 1:51.9

#FMBPW261S5
10 mins x 5 (rest 2m)

4km plus 16 Start. Improve.
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05/27/24 6x750m/1:00r 16:46.9 1:51.8

#FMPW358S1
750m x 6 (rest 1m)

Start at 2km plus 4. Improve.
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05/26/24 5x1500m/r 31:03.2 2:04.2 View workout
05/26/24 v8000m/2:00r...4 20,000m 1:49.0

#FMBPW260S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/24/24 4x2750m/3:00r 19:11.9 1:44.7

#FMBPW260S3
2750m x 4 (rest 3m)

Start at 4k plus 6. Improve if possible.
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05/23/24 v6000m/1:30r...3 15,000m 2:05.1

#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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05/22/24 10x150m/1:00r 5:11.2 1:43.7

Sam Loch 150m repeats / 1:00r
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05/22/24 v4:00/1:00r...4 2,424m 2:03.7

2k WU
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05/21/24 4x3000m/1:00r 50:23.7 2:05.9

#FMPW357S2
3000m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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05/21/24 3x10000m/1:30r 59:00.0 1:58.0

#FMBPW260S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
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 View workout
05/20/24 v8000m/2:00r...4 20,000m 1:49.1

#FMBPW260S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/19/24 3x15:00/2:00r 10,916m 2:03.6

4x15mins 2:00r
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05/18/24 v8000m/2:30r...6 29,041m 1:52.2

#FMBPW257S1
8km/6km/4km/6km/4km/2km (rest 2m 30s)

Start at 4km pace plus 16s/1000m. Increase pace 3s for the 6ks, a further 5s…

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05/17/24 5x1500m/3:00r 29:55.5 1:59.7

#FMPW352S4
1500m x 5 (rest 3m)

18/24/18/24/18

Start at 2km plus 19 for the R18. Increase pace 6-8s per 500m for the R24…

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05/16/24 4x5000m/2:30r 37:30.3 1:52.5

#FMBPW256S5
5000m x 4 (rest 2m 30s)

Start at 4km plus 13-14. Simply aim to increase pace with each interval.
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