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Patrik Gustafsson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
04/17/23	10,000m	40:40.6	2:02.0	RowErg	Hwt	#FMPW352S1 5000m x 2 (rest 3m) R20 2km plus 18. Stick. app.erg.zone	View workout
04/16/23	7,200m	30:00.0	2:05.0	RowErg	Hwt	#FMPW351S4 30 mins Start at 2km plus 18. app.erg.zone	View workout
04/15/23	9,262m	16:03.1	1:43.9	BikeErg		30min TT app.erg.zone	View workout
04/15/23	5,000m	8:14.6	1:38.9	BikeErg		10x500m 0:30r	View workout
04/14/23	7,000m	27:30.1	1:57.8	RowErg	Hwt	#FMPW351S3 3000m/1000m/3000m (rest 2m) R22 at 2km plus 15/16. Increase pace 12-13s/500m for the R30. View workout
04/14/23	735m	3:10.5	2:09.5	RowErg	Hwt	Warmup Row 5mins easy 5mins easy app.erg.zone	View workout
04/13/23	23,475m	45:00.0	1:55.0	BikeErg		#FMBPW254S4 15m x 3 (rest 90s) Start and hold at 4km pace plus 18. app.erg.zone	View workout
04/12/23	3,475m	12:00.0	1:43.5	RowErg	Hwt	#FMPW351S2 1m x 12 R24 (rest 1m) Start at 2km plus 5. app.erg.zone	View workout
04/12/23	1,243m	5:00.0	2:00.6	RowErg	Hwt	Warmup Row 5mins easy 5mins easy app.erg.zone	View workout
04/12/23	30,000m	1:01:12.9	2:02.4	BikeErg		#FMBPW254S3 30km Start at 4km plus 25. Stick. app.erg.zone	View workout
04/11/23	18,000m	33:19.7	1:51.0	BikeErg		#FMBPW254S2 6000m x 3 (rest 2m) Start at 4km pace plus 18s/1000m for reps 1 and 3. Increase pace 8s/1000m for rep 2.	View workout
04/10/23	8,000m	33:19.8	2:04.9	RowErg	Hwt	#FMPW351S1 8000m R18 2km plus 20. Stick app.erg.zone	View workout
04/10/23	20,000m	35:50.5	1:47.5	BikeErg		#FMBPW254S1 5/4/3/2/1/5km (rest 90s) Start at 4km pace plus 16s/1000m. Increase pace 2s/3/4/5s from the previous interv…	View workout
04/09/23	25,000m	42:54.1	1:42.9	BikeErg		50x500m / 0:30r app.erg.zone	View workout
04/08/23	32,028m	1:00:00.0	1:52.4	BikeErg		60mins TT app.erg.zone	View workout
04/07/23	23,234m	45:00.0	1:56.2	BikeErg		#FMBPW253S4 45 mins Start and hold at 4km pace plus 20. Then last 90sec minutes of each 15 mins, pick up pace by 10s/1km. …	View workout
04/07/23	1,233m	5:00.0	2:01.6	RowErg	Hwt	Warmup Row 5mins easy 5mins easy app.erg.zone	View workout
04/06/23	30,000m	1:01:13.1	2:02.4	BikeErg		#FMBPW253S3 30000m Start at 4km plus 25. Stick. app.erg.zone	View workout
04/05/23	3,000m	10:17.4	1:42.9	RowErg	Hwt	#FMPW350S3 500m x 6 (rest 3m) Start at 2km minus 2 app.erg.zone	View workout
04/05/23	664m	2:19.1	1:44.7	RowErg	Hwt	Apr 2023 - The Magnificent Seven - CTC Members app.erg.zone/w/aoG0OLmATRC_Mt2…	View workout

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