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Sep 13 Strength and Fitness: The 401K for Your Body
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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
12/06/22 20,000m 40:28.1 2:01.4

#FMBPW236S2
20000m

4km plus 24 and stick.
erg.zone

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12/05/22 21,350m 40:00.0 1:52.4

#FMBPW236S1
16m/4m/16m/4m

(rest 0/3m/0)

4km plus 18 for the 16m followed by 4km pace plus 6 for the 4 minute.

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12/04/22 14,399m 30:00.0 2:05.0

#FMBPW235S4
30 mins

Stick at 4km plus 25
erg.zone

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12/04/22 14,750m 30:00.0 2:02.0

#FMBPW235S4
30 mins

Stick at 4km plus 25
erg.zone

 View workout
12/03/22 35,870m 1:10:00.0 1:57.0

70mins z2 and z3
erg.zone

 View workout
12/02/22 20,000m 36:41.4 1:50.0

#FMBPW235S5
8k/6k/4k/2k

Start at 4km plus 17. Increase pace 3s/5s/7s
erg.zone

 View workout
11/30/22 9,530m 16:11.2 1:41.9

#FMBPW235S3
5m/4/3/2/1/5m

(rest 90s)

Start at 4km plus 8. Increase 2/3/4/5s on previous and return to start.

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11/29/22 24,000m 45:54.8 1:54.7

#FMBPW235S2
6000m x 3 or 4 (rest 2m)

4km plus 18 and stick.
erg.zone

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11/28/22 21,307m 40:00.0 1:52.6

#FMBPW235S1
17m/3m/17m/3m (rest 0/3m)

4km plus 18 for the 17m followed by 4km pace plus 5 for the minute.
View workout

11/27/22 8,000m 31:35.4 1:58.4

#FMPW331S5
2000m x 4 (rest 2m 30s)

R22/24/22/26

R22s at 2km plus 16. Increase pace 2-3s/500m for the R24 and a further…

 View workout
11/27/22 375m 1:40.7 2:14.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/26/22 31,353m 1:00:00.0 1:54.8

#FMBPW234S4
12m x 5 (rest 90s)

4km plus 18. Stick.
erg.zone

 View workout
11/25/22 10,000m 41:59.9 2:05.9

#FMPW331S4
10000m R18

2km plus 21
erg.zone

 View workout
11/25/22 14,133m 25:36.4 1:48.7

#FMBPW234S3
10m/8/6/4/2/10m (rest 90s)

Start at 4km plus 14. Increase 2/3/4/5s on previous and return to start.
View workout

11/23/22 4,000m 14:21.8 1:47.7

#FMPW331S3
1000m x 4 (rest 4m)

Start at 2k plus 3-4. Improve if possible.
erg.zone

 View workout
11/23/22 742m 3:13.5 2:10.3

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/23/22 25,000m 50:20.4 2:00.8

#FMBPW234S2
25000m

4km plus 24 and stick.
erg.zone

 View workout
11/22/22 13,332m 55:07.1 2:04.0

#FMPW331S2
4444m x 3 R20 (rest 2m 30s)

2km plus 19. Stick.
erg.zone

 View workout
11/22/22 21,260m 40:00.0 1:52.8

#FMBPW234S1
18m/2m/18m/2m (rest 0m/3m)

4km plus 18 for the 18m followed by 4km pace plus 2 for the minute.
View workout

11/21/22 10,000m 39:54.6 1:59.7

#FMPW331S1
4km/3km/2km/1km (rest 2m 30s)

R20/22/24/26

Start at 2km plus 18. Increase 2s/4s/6s on the previous completed…

 View workout