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Sep 13 Strength and Fitness: The 401K for Your Body
Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024
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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
06/27/22 500m 2:16.8 2:16.8

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/26/22 10,000m 39:32.4 1:58.6

#FMPW309S4
4000/3000/2000/1000m (rest 2m)

R20/22/24/26

R20 at 2km plus 18. Increase pace by 2.5s/3.5s/5s from the previ…

 View workout
06/26/22 296m 1:31.4 2:34.3

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/25/22 10,000m 16:49.3 1:40.9

10k TT
erg.zone

 View workout
06/24/22 684m 1:17.5 1:53.3

10k TT
erg.zone

 View workout
06/24/22 3,519m 6:11.2 1:45.4

10k TT
erg.zone

 View workout
06/24/22 50m 0:12.4 4:08.0

10k TT
erg.zone

 View workout
06/23/22 7,500m 11:55.6 1:35.4

#FMBPW212S3
1000m/500m x 5 (rest 2m)

Start at 4km plus 2. Increase pace 5s for the 500s. Complete 5 of each.
View workout

06/22/22 10,000m 41:20.4 2:04.0

#FMPW309S2
2500m x 4 (rest 1m) R18

Stick close to 2km plus 20s/500m
erg.zone

 View workout
06/22/22 32,500m 1:00:00.0 1:50.7

#FMBPW212S2
15 mins x 4 (rest 90s)

4km pace plus 16 for reps 1, 3. Increase 2-3s for reps 2 and 4.
View workout

06/21/22 7,500m 29:15.6 1:57.0

#FMPW309S1
1250m x 6 (rest 2m) R22

Start at 2km pace plus 13-14s/500m. Stay pretty close
erg.zo…

 View workout
06/21/22 582m 2:32.6 2:11.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/21/22 21,000m 40:00.0 1:54.2

#FMBPW212S1
8m x 5 (rest 1m)

4km plus 18.
erg.zone

 View workout
06/20/22 5,000m 18:43.5 1:52.3

Jun 2022 - Diamond 5K - CTC Members
erg.zone

 View workout
06/20/22 1,052m 4:28.7 2:07.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/19/22 7,283m 30:00.0 2:03.5

#FMPW308S4
30 mins R18

2km plus 21
erg.zone

 View workout
06/18/22 17,513m 30:00.0 1:42.7

30min TT
erg.zone

 View workout
06/16/22 5,314m 8:00.0 1:30.3

#FMBPW211S3
40s x 12 (rest 1m 20s)

Start at 4km minus 7.
erg.zone

 View workout
06/15/22 3,500m 12:30.0 1:47.1

#FMPW308S1
1000m/750/500/250m/1000m (rest 4/3/2/1m)

Start at 2km plus 8. increase pace 3s/4s/5s/Max
View workout

06/15/22 1,203m 5:00.0 2:04.6

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout