Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
10/07/25 3x15:00/1:00r 21,947m 2:03.0

3 x 15 mins 1:00r
15 min x 3 (rest 1m)

4km plus 22
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10/06/25 v10000m/2:00r...5 30,000m 1:55.3

10km/8km/6km/4km/2km 2:00r
10km/8/6/4/2km (2m rest)

Start at 4km plus 18. Increase 2s/3/4/5.
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10/05/25 v4000m/2:30r...4 10,000m 2:04.4

4k/3k/2k/1k 2:30r
4k/3k/2k/1k - R18/20/22/24 (rest 2m 30s)

Start at 2km plus 20. Increase pace2s/3s/5s respectively on previo…

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10/03/25 v8000m/2:00r...4 20,000m 1:53.0

8km/6km/4km/2km 2:00r
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10/02/25 3x3000m/2:00r 38:03.6 2:06.8

3x3000 2:00r
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10/02/25 1:50 346m 2:39.3

Warmup Row 5mins easy
5mins easy
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10/01/25 10x0:30/0:30r 3,185m 1:34.1

CTC October ‘25
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10/01/25 15:00 7,420m 2:01.2

Warmup Bike 15mins easy
5mins easy
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09/30/25 8x500m/2:00r 14:40.2 1:50.0

CTC Sept ’25
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09/30/25 5:12 1,215m 2:08.3

Warmup Bike 15mins easy
5mins easy
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09/29/25 1:00:00 29,600m 2:01.6

60mins TT
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09/26/25 429m 1:37.8 1:53.9

CTC Sept ’25
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09/26/25 3x500m/2:00r 3:34.3 1:47.0

CTC Sept ’25
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09/26/25 5:00 1,189m 2:06.1

Warmup Row 5mins easy
5mins easy
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09/01/25 8x1000m/2:00r 13:17.2 1:39.6

CTC September ‘25
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09/01/25 8:10 3,788m 2:09.4

Warmup Bike 15mins easy
5mins easy
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08/31/25 v5:00/r...9 12,992m 1:53.8

5min/1min x 10
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08/30/25 10x500m/2:00r 7:49.9 1:33.9

Bike WOW - 2.8.25 - Free FM WOW
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08/27/25 3x8:00/2:00r 10,910m 1:48.4

4x8mins/2:00r
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08/27/25 8:21 3,914m 2:08.0

Warmup Bike 15mins easy
5mins easy
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08/25/25 32:00 7,680m 2:05.0

32mins R20
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08/25/25 v16000m/1:30r...4 30,000m 1:52.7

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

Start at 4km plus 18. Improve 2s/4s/6s
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08/24/25 v15:00/2:00r...5 8,627m 2:02.4

FM Classic E
15/10/5/4/3/2/1mins 2:00r

R18/20/22/24/26/28/30
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08/24/25 1:46 419m 2:06.8

FM Classic E
15/10/5/4/3/2/1mins 2:00r

R18/20/22/24/26/28/30
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08/24/25 2:23 517m 2:18.5

Warmup Row 5mins easy
5mins easy
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