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Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
11/01/22 5,000m 18:24.3 1:50.4

CTC November ‘22
erg.zone

 View workout
10/31/22 11,066m 45:00.0 2:01.9

#FMPW328S1
15 min x 3 (rest 2m)

R18/20/22

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

10/30/22 28,000m 52:30.1 1:52.5

#FMBPW230S3
7km x 4 (r90s)

4km plus 16. Stick.
erg.zone

 View workout
10/29/22 30,000m 57:35.7 1:55.1

#FMBPW230S5
30km

Set splits for 6km and cycle at 4km plus 20/18/16/18/20.
erg.zone

 View workout
10/28/22 12,000m 49:37.2 2:04.0

#FMPW327S5
4000m x 3 R18 (rest 2m)

Stick close to 2km plus 20s/500m for all reps.
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 View workout
10/27/22 6,000m 22:32.2 1:52.6

Oct 2022 - The Super Sixties Stopping 6k - CTC Members
erg.zone

 View workout
10/26/22 4,477m 16:00.0 1:47.2

#FMPW327S4
1m x 16 R22 (rest 1m)

Start at 2km plus 6. Improve only with the same technique.
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 View workout
10/25/22 8,000m 31:32.7 1:58.2

#FMPW327S2
2000m/1000m/2000m/1000m/2000m (rest 2m)

R20/22/20/24/20

Start R20 at 2km plus 16s/500m. Increase pace around…

 View workout
10/25/22 325m 1:27.2 2:14.1

Warmup Row 5mins easy
5mins easy
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 View workout
10/24/22 9,796m 40:00.0 2:02.4

#FMPW327S1
10 mins x 4 (rest 1m 30s)

R18/20/18/20

Start R18 at 2km plus 20s/500m. Increase pace around 2-3s/500m for R2…

 View workout
10/23/22 2,000m 6:47.7 1:41.9

4x500m 3:00r
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 View workout
10/23/22 1,205m 5:00.0 2:04.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
10/22/22 12,000m 49:54.3 2:04.7

#FMPW326S5
3000m x 4 (rest 2m) R18

Stick close to 2km plus 20s/500m for all reps.
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 View workout
10/21/22 30,000m 56:00.4 1:52.0

#FMBPW229S3
6km x 5 (rest 75s)

4km plus 16. Stick.
erg.zone

 View workout
10/20/22 2,364m 8:00.0 1:41.5

#FMPW326S4
1m x 20 (rest 1m) R20

Start at 2km plus 8
erg.zone

 View workout
10/20/22 1,226m 5:00.0 2:02.3

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
10/19/22 7,500m 30:00.0 2:00.0

#FMPW326S3
30m R22

Stick close to 2km plus 16/500m
erg.zone

 View workout
10/18/22 6,000m 21:48.6 1:49.0

#FMPW326S2
600m x 10 (rest 2m) R24

2km pace plus 10s/500m. Improve if desired.
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…		 View workout
10/18/22 613m 2:36.6 2:07.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
10/17/22 11,756m 48:00.0 2:02.4

#FMPW326S1
12 mins x 4 (rest 2m)

R18/20/18/22

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