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Sep 13 Strength and Fitness: The 401K for Your Body
Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024
Aug 16 5 Favorite SkiErg and Kettlebell Workouts
Aug 13 2024 Paris Olympics Rowing Roundup

Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
11/21/22 504m 2:07.6 2:06.5

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/19/22 1,996m 7:22.5 1:50.8

#FMPW330S3
1250m x 5 (rest 3m 30s)

Start at 2k plus 6. Improve if possible.
erg.zone

 View workout
11/19/22 1,214m 5:00.0 2:03.5

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/17/22 19,703m 40:00.0 2:01.8

#FMBPW233S4
40 mins

4km plus 25. Stick.
erg.zone

 View workout
11/16/22 11,110m 46:40.6 2:06.0

#FMPW330S2
5555m x 2 (rest 2m) R18

2km plus 21. Stick.
erg.zone

 View workout
11/16/22 12,000m 22:58.3 1:54.8

#FMBPW233S2
6000m x 3 (rest 2m)

4km plus 18 and stick.
erg.zone

 View workout
11/16/22 18,000m 34:27.2 1:54.8

#FMBPW233S2
6000m x 3 (rest 2m)

4km plus 18 and stick.
erg.zone

 View workout
11/15/22 10,000m 40:40.6 2:02.0

#FMPW330S1
4km/3km/2km/1km R18/20/22/24

(rest 2m)

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

 View workout
11/15/22 20,726m 40:00.0 1:55.7

#FMBPW233S1
19m/1m/19m/1m (rest 0m/2m)

4km plus 20 for the 19m followed by 4km pace for the 2 x 1 minutes.
View workout

11/13/22 11,590m 48:00.0 2:04.2

#FMPW329S1
12 mins x 4 (rest 2m)

R18/20/18/22

Start 2km plus 20. Increase pace 2s/500m for R20/R22
View workout

11/12/22 28,827m 1:00:05.0 2:05.0

10min repeats
erg.zone

 View workout
11/12/22 24,303m 50:00.1 2:03.4

10min repeats
erg.zone

 View workout
11/11/22 12,000m 50:23.3 2:05.9

#FMPW329S5
4000m x 3 (rest 2m) R18

Stick close to 2km plus 20s/500m for all reps.
erg.zone<…

 View workout
11/10/22 6,000m 21:41.5 1:48.4

#FMPW328S2
600m x 10 (rest 2m) R26

2km pace plus 7-8s/500m. Improve if desired.
erg.zone

View workout
11/10/22 496m 2:12.0 2:13.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/08/22 24,000m 47:49.2 1:59.5

#FMBPW232S3
8km x 3 (rest 90s)

4km plus 20-22. Stick.
erg.zone

 View workout
11/08/22 16,000m 31:24.7 1:57.7

#FMBPW232S1
16km

4km plus 21. Stick.
erg.zone

 View workout
11/07/22 2,000m 7:01.9 1:45.4 View workout
11/04/22 5,721m 20:00.0 1:44.8

1:15/1:15r
erg.zone

 View workout
11/04/22 1,208m 5:00.0 2:04.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout