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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
06/04/23 30:49 7,879m 1:57.3

#FMPW358S5
60 mins TT

TT. Target 2km plus 13 or better.
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06/03/23 500m 0:42.9 1:25.8

500m TT
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06/03/23 20000m 40:48.6 2:02.4

#FMBPW261S4
20000m

4km Plus 25
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06/02/23 12000m 49:34.0 2:03.9

#FMPW358S2
12000m - R18/20/18/20

Split length of 3000m. 2km plus 21 for the R18. Increase pace 2s for the R20.
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06/02/23 4x2000m/3:00r 13:16.2 1:39.5

#FMBPW261S3
2000m x 4 (rest 3m)

Start at 4k plus 3-4. Improve if possible.
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06/01/23 4x2500m/3:00r 38:52.0 1:56.6

#FMPW358S4
2500m x 4 (rest 3m)

R22/24/22/26

R22 at 2km plus 14. Increase 2-3s/500m for the R24 and a further 2-3s for t…

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05/31/23 6x750m/1:00r 16:19.0 1:48.7

#FMPW358S1
750m x 6 (rest 1m)

Start at 2km plus 4. Improve.
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05/31/23 3x8000m/2:00r 46:57.8 1:57.4

#FMBPW261S2
8000m x 3 (rest 2m)

4km plus 20. Stick.
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05/30/23 v8000m/2:00r...4 20,000m 1:49.0

#FMBPW261S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/28/23 50x500m/0:30r 41:10.3 1:38.8

50x500m / 0:30r
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05/27/23 3x2500m/3:00r 28:43.6 1:54.9

#FMPW357S4
2500m x 3 R26

2km plus 10. Improve if confident R28 would be faster.
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05/27/23 20x100m/1:00r 6:45.9 1:41.4

Sam Loch 100m repeats / 1:00r
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05/27/23 40:00 19,606m 2:02.4

#FMBPW260S4
40 mins

4km plus 25. Stick.
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05/26/23 7500m 29:09.8 1:56.6

#FMPW357S3
7500m

28/24/20/24/28

Split length of 1500m. R28 at 2km plus 8. Decrease pace 5s with each rate drop and retu…

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05/26/23 2:30 512m 2:26.5

Warmup Row 5mins easy
5mins easy
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05/26/23 4x2750m/3:00r 18:37.0 1:41.5

#FMBPW260S3
2750m x 4 (rest 3m)

Start at 4k plus 6. Improve if possible.
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05/25/23 4x3000m/1:00r 49:12.2 2:03.0

#FMPW357S2
3000m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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05/25/23 3x10000m/1:30r 58:30.3 1:57.0

#FMBPW260S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
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05/24/23 v8000m/2:00r...4 20,000m 1:46.8

#FMBPW260S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/22/23 v6000m/1:30r...6 21,000m 2:00.4

#FMPW357S1
6k/5/4/3/2/1k (rest 90s)

R18/20/22/24/26/28

Start at 2km plus 21. Increase pace 2s/2.5s/3/4/5 on previous co…

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05/21/23 16x100m/1:00r 5:10.2 1:36.9

Sam Loch 100m repeats / 1:00r
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05/21/23 5:00 1,265m 1:58.5

Warmup Row 5mins easy
5mins easy
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05/21/23 38:28.6 10,000m 1:55.4

4x2500 24/26/24/28

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05/20/23 1:00:00 31,907m 1:52.8

60mins TT
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05/20/23 25000m 47:55.0 1:55.0

#FMBPW259S5
25km

Start at 4km pace plus 18s/1000m. Stay close.
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