Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
04/05/23 5m 0:06.6 11:00.0

Apr 2023 - The Magnificent Seven - CTC Members
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04/05/23 1,201m 5:00.0 2:04.8

Warmup Row 5mins easy
5mins easy
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04/05/23 24,000m 42:58.5 1:47.4

#FMBPW253S2
4000m x 6 (rest 90s)

Start at 4km plus 13. Improve if possible.
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04/04/23 10,000m 41:20.2 2:04.0

#FMPW350S2
2500m x 4 (rest 2m)

R18/20/18/20

Start at 2km plus 20 for the R18 and increase 2s/500m for the R20. Stick.

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04/04/23 21,000m 38:19.7 1:49.5

#FMBPW253S1
6000m/5/4/3/2/1km (90s rest)

Start at 4km pace plus 17s/1000m. Increase pace 2s/3/4/5/6.
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04/03/23 4,000m 14:05.0 1:45.6

#FMPW350S1
1250m/500m/250m x 2 (rest 4m/3m/2m

Start the 1250 at 2km plus 4. Increase pace.

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04/03/23 1,213m 5:00.0 2:03.6

Warmup Row 5mins easy
5mins easy
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04/02/23 20,000m 40:49.0 2:02.4

#FMBPW252S3
20km

4km plus 25. Stick.
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04/01/23 20,000m 36:20.4 1:49.0

#FMBPW252S2
4000m x 5 (rest 90s)

Start at 4km plus 12. Stay close
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03/31/23 10,000m 39:00.7 1:57.0

#FMPW349S1 - FM Rowing Plan
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03/31/23 24,000m 45:46.2 1:54.4

#FMBPW252S1
6000m x 4 (rest 2m)

Start at 4km pace plus 20s/1000m for reps 1 and 3. Increase pace 6s/1000m for reps 2 and 4.

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03/30/23 3,042m 10:00.0 1:38.6

#FMPW349S4
(1m x 5) x 2 (rest 2m)

R34

Take only 34 strokes. Target is 2km minus 5 or better. Take a total of 6 mins res…

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03/30/23 1,221m 5:00.0 2:02.8

Warmup Row 5mins easy
5mins easy
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03/29/23 10,000m 40:40.5 2:02.0

FM Classic A
4k/3k/2k/1k (rest 2m)

R18/20/22/24.

Start at 2km plus 20. Increase 2s/4s/6s on the previous completed int…

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03/28/23 8,000m 32:40.0 2:02.5

#FMPW336S1
8000m

1000m at R18/22/18/22/18/22/18/22

2km plus 20. Increase pace 5s/500m for the R22
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03/28/23 30,000m 1:00:00.0 2:00.0

60mins TT
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03/27/23 5,622m 20:00.0 1:46.7

2min/2:00r x 10
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03/27/23 1,222m 5:00.0 2:02.7

Warmup Row 5mins easy
5mins easy
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03/26/23 32,301m 1:00:44.1 1:52.8

10min repeats
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03/25/23 1,251m 5:00.0 1:59.9

Warmup Row 5mins easy
5mins easy
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