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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
08/20/22 15,000m 1:01:01.0 2:02.0

#FMPW317S4
5km x 2 or 3 (rest 2m) R20

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

 View workout
08/20/22 479m 2:24.1 2:30.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/18/22 30,000m 56:19.0 1:52.6

#FMBPW220S4
16km/8km/4km/2km (rest 90s)

Start at 4km plus 18. Improve 2s/4s/6s
erg.zone

…		 View workout
08/17/22 4,433m 16:00.0 1:48.2

#FMPW317S3
90s x 16 (rest 1m) R22

Start at 2km plus 12. Improve if possible.
erg.zone

 View workout
08/17/22 740m 3:14.1 2:11.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/16/22 7,500m 28:58.2 1:55.8

#FMPW317S2
2000m/750m/2000m/750m/2000m (rest 3m)

R22/2km rate

Start at 2km pace plus 15. 2km pace on the 750s.

 View workout
08/16/22 531m 2:27.3 2:18.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/15/22 729m 3:17.0 2:15.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/15/22 9,999m 38:43.0 1:56.1

#FMPW317S1
1111m/2222m/3333m/2222m/1111m (28/24/20/24/28)

(Rest 3m/2m/2m/3m)

Start R28 at 2km plus 6. Decrease 6s for…

 View workout
08/14/22 2,664m 9:46.2 1:50.0

Aug 2022 - Crazy Eights Triple Crown - CTC Members
erg.zone

 View workout
08/14/22 1,170m 5:00.0 2:08.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/12/22 5,474m 21:50.1 1:59.6

#FMPW316S2
4km/2km/3km/1km (rest 2m)

R22/26/24/28

Start at 2km pace plus 16. Increase pace 3s/4s/5s per 500m for R24/26…

 View workout
08/12/22 292m 1:18.4 2:14.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/12/22 12,226m 22:10.7 1:48.8

#FMBPW219S1
3000m x 8 (rest 90s)

4km plus 12. Stick close
erg.zone

 View workout
08/11/22 7,439m 29:00.0 1:56.9

#FMPW316S1
5m/1m/5m/1m/5m/1m/5m/1m/5m (rest 90s) R20/30

Start at 2km plus 16-17. R30 at 2km pace - 2
View workout

08/10/22 19,629m 36:00.0 1:50.0

#FMBPW219S5
9 mins x 4 (rest 2m)

Start at 4km pace plus 14. Improve.
erg.zone

 View workout
08/02/22 7,682m 32:00.0 2:04.9

R20

 View workout
07/13/22 11,610m 48:00.0 2:04.0

#FMPW312S3
12 mins x 3 or 4 (rest 90s) R18

Start at 2km plus 20-21/500m. Stick.
erg.zone

View workout
07/13/22 8,000m 12:51.2 1:36.4

#FMBPW215S2
1000m x 8 (rest 2m)

Start at 4km pace.
erg.zone

 View workout
07/12/22 7,000m 26:22.4 1:53.0

#FMPW312S2
1000m x 7 (rest 2m)

22/24/26/28/26/24/22

Start at 2km plus 14/500m. Increase pace 2-3s per rate increase and…

 View workout