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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
09/05/22 10,000m 39:27.4 1:58.3

#FMPW320S1
4000m/3000m/2000m/1000m
Rest 2m/3m/4m
R20/22/24/26
Start R20 at 2km plus 18. Increase 3/4/5s on each previous…

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09/04/22 4,520m 16:00.0 1:46.1

Sep 2022 - The Zombie Carrot Spicy Eight - CTC Members
erg.zone

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09/04/22 1,222m 5:00.0 2:02.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/02/22 9,682m 40:00.0 2:03.9

#FMPW319S5
8 mins x 5 (rest 1m) R18 (1935m/144 strokes)

Start at 2km pace plus 20. Stay close
e…

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09/01/22 4,489m 16:00.0 1:46.9

#FMPW319S4
1m x 16 (rest 1m) R22

Start at 2km plus 6-8. Improve if possible.
erg.zone

 View workout
09/01/22 497m 2:09.6 2:10.3

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/31/22 4,750m 17:25.9 1:50.0

#FMPW319S3
1250m/250m/250m/1250m/250m/250m/1250m (rest 1m)

R24/2km rate

Start R24 at 2km pace plus 10. 1km pace on the…

 View workout
08/31/22 738m 3:13.7 2:11.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/30/22 11,806m 48:00.0 2:01.9

#FMPW319S2
12m x 4 (rest 2m) R20

Start at 2km pace plus 18-19 Stay close
erg.zone

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08/29/22 6,500m 24:31.0 1:53.1

#FMPW319S1
500m/1500m/2500m/1500m/500m - R30/26/22/26/30

(rest 3m/2m/2m/3m)

Start R30 at 2km. Decrease 8s for the R26…

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08/29/22 1,180m 5:00.0 2:07.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/28/22 19,126m 35:02.9 1:49.9

#FMBPW221S5
15 mins x 3 (rest 2m)

Start at 4km pace plus 18 for interval 1. Improve.
erg.zone<…

 View workout
08/26/22 9,917m 40:00.0 2:01.0

#FMPW318S5
8m x 5 (90s) R20

Start at 2km pace plus 17. Stay close
erg.zone

 View workout
08/25/22 5,025m 18:00.0 1:47.4

#FMPW318S4
90s x 12 (rest 1m) R24

Start at 2km plus 7-8. Improve if possible.
erg.zone

 View workout
08/25/22 506m 2:27.6 2:25.8

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/24/22 6,000m 22:28.6 1:52.3

#FMPW318S3
1500m/500m/1500m/500m/1500m/500m (rest 2m)

Start at 2km pace plus 12 for the R24. 2km pace minus 2 on the 500s.
…

 View workout
08/23/22 11,612m 48:00.0 2:04.0

#FMPW318S2
12 mins x 4 (rest 2m) R18

Start at 2km pace plus 20. Stay close
erg.zone

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08/22/22 7,750m 29:47.5 1:55.3

#FMPW318S1
750m/1750m/2750m/1750m/750m (rest 3m/2m/2m/3m)

28/24/20/24/28

Start R28 at 2km plus 4. Decrease 7s for the R…

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08/21/22 7,478m 30:00.0 2:00.3

#FMPW317S5
30 mins

15m/10m/5m (rest 0) R18/22/26

Start the R18 at 2km plus 20. Increase pace 4s for the R22 and a furth…

 View workout
08/21/22 525m 2:17.8 2:11.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout