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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
07/09/23 1000m 1:30.1 1:30.1

1k TT
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07/08/23 v3:00/r...15 7,919m 1:53.6

#FMPW363S5
6m (3m/2m/1m) x 5 (rest 2m 15s)

R24/26/28

Each rep R24 at 2km plus 12. Increase 4s and 6s on previous comple…

 View workout
07/07/23 9x333m/1:00r 10:02.1 1:40.4

Jul 2023 - 9 x 333 = 2997 - CTC Members
app.erg.zone/w/U3Qk1YRQRwmAxjgSHIp1bQ…

 View workout
07/07/23 4:35 1,010m 2:16.1

Warmup Row 5mins easy
5mins easy
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07/07/23 30000m 1:01:13.3 2:02.4

#FMBPW266S4
30km

4km plus 25. Stick.
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07/06/23 10000m 40:58.5 2:02.9

#FMPW363S3
10km R20

Stick to 2km plus 18s/500m
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 View workout
07/06/23 v4000m/2:00r...5 13,000m 1:46.4

#FMBPW266S3
4km/2km/1km/2km/4km - rest 2m

Start at 4km pace plus 12s/1000m. Increase pace 6s and a further 8s for the 2km and…

 View workout
07/05/23 1000m 1:30.3 1:30.3

1k TT
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07/05/23 20000m 39:09.0 1:57.4

#FMBPW266S2
20km

4km plus 20. Stick.
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 View workout
07/05/23 2:08 915m 2:19.8

Warmup Bike 5mins easy
5mins easy
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 View workout
07/04/23 30:00 7,477m 2:00.3

#FMPW363S2
15m/10m/5m

R20/22/24

R20 at 2km plus 18. Increase 3s and 5s on previous completed split.
View workout

07/04/23 5x8:00/2:00r 21,538m 1:51.4

#FMBPW266S1
8m x 5 (rest 2m)

Cycle reps as follows... 4km plus 13. plus 20. plus 11. plus 20. plus 9.
View workout

07/04/23 2:05 1,012m 2:03.9

Warmup Bike 5mins easy
5mins easy
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 View workout
07/03/23 v1:30/r...24 6,396m 1:52.5

#FMPW363S1
2 mins (90s/30s) - rest 1m x 12

R24/32

90 sec at R24 - 2km plus 10. 30s at R32 2km minus 2
View workout

07/03/23 2:10 520m 2:05.8

Warmup Row 5mins easy
5mins easy
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 View workout
07/02/23 43:26 24,315m 1:47.1

60mins TT
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06/30/23 5x400m/1:30r 7:05.5 1:51.5

#FMPW362S4
400m x 6 (rest 1.30)

Start at 2km minus 3-4. Increase if possible,.
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 View workout
06/30/23 v4:00/1:00r...4 2,519m 1:59.0

2k WU
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 View workout
06/30/23 v6000m/2:00r...3 14,000m 1:50.7

#FMBPW265S5
6km/2km/6km (rest 2m)

6km at 4km plus 16. 2km at 4km pace and RPM.
app.erg.zone…

 View workout
06/30/23 2:11 1,042m 2:06.4

Warmup Bike 5mins easy
5mins easy
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 View workout
06/29/23 8000m 33:19.5 2:04.9

#FMPW362S3
8000m R18

Stick at 2km plus 20
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 View workout
06/29/23 0:48 176m 2:18.9

Warmup Row 5mins easy
5mins easy
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 View workout
06/29/23 5x5000m/1:30r 45:50.6 1:50.0

#FMBPW265S4
5000m x 5 (rest 90s)

4km plus 13
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 View workout
06/28/23 20000m 40:48.8 2:02.4

#FMBPW265S3
20km

4 km plus 25. Stick
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 View workout
06/27/23 v10:00/2:00r...5 7,529m 1:59.5

#FMPW362S2
10m/8/6/4/2m (rest 2m)

18/20/22/24/26

R18 at 2km plus 20. Increase 3s/4/5/6s on previous completed split.

View workout