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Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
Dec 17 Strength Training: Get Stronger & Healthier

Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
09/19/22 6,000m 22:03.3 1:50.2

#FMPW322S1
1500m x 4 (rest 4m)

Start at 2km pace plus 6-8s/500m. Increase pace if possible throughout.
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09/19/22 1,213m 5:00.0 2:03.6

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/17/22 6,000m 21:29.5 1:47.4

#FMPW321S5
500m x 12 (rest 1m)

Start around 2km pace plus 3-5s/500m. Increase pace if possible throughout.
View workout

09/17/22 1,200m 5:00.0 2:05.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/16/22 7,503m 30:00.0 1:59.9

#FMPW321S4
30 mins R22

Stick close to 2km plus 16-17s/500m
erg.zone

 View workout
09/14/22 895m 3:22.3 1:53.0

#FMPW321S3
500m x 3 (rest 5m)

Target is 1km pace.
erg.zone

 View workout
09/14/22 1,235m 5:00.0 2:01.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/13/22 16,000m 1:06:08.9 2:04.0

#FMPW321S2
4000m x 3 or 4 (rest 2m) R18

Start 2km plus 20-21. Stick close to this.
erg.zone…

 View workout
09/12/22 6,000m 22:21.5 1:51.7

#FMPW321S1
2000m x 3 (rest 4m)

Start at 2km pace plus 8-9s/500m. Increase pace if possible throughout.
View workout

09/12/22 1,025m 4:23.0 2:08.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/08/22 2,419m 9:06.4 1:52.9

#FMPW320S4
1500m x 5 (rest 3m)

Start at 2km plus 10
erg.zone

 View workout
09/08/22 978m 4:17.2 2:11.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/07/22 7,607m 28:00.0 1:50.4

#FMPW320S3
4m/2m/4m/2m/4m/2m/4m/2m/4m R24/28 (90 s rest)

Start R24 at 2km pace plus 9-10. keep a 5s differential for the R28

View workout
09/07/22 1,222m 5:00.0 2:02.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/06/22 12,000m 48:00.3 2:00.0

#FMPW320S2
3km R20 x 3 or 4 (rest 2m)

Start at 2km pace plus 17. Stay close
erg.zone

 View workout
09/05/22 10,000m 39:27.4 1:58.3

#FMPW320S1
4000m/3000m/2000m/1000m
Rest 2m/3m/4m
R20/22/24/26
Start R20 at 2km plus 18. Increase 3/4/5s on each previous…

 View workout
09/04/22 4,520m 16:00.0 1:46.1

Sep 2022 - The Zombie Carrot Spicy Eight - CTC Members
erg.zone

 View workout
09/04/22 1,222m 5:00.0 2:02.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/02/22 9,682m 40:00.0 2:03.9

#FMPW319S5
8 mins x 5 (rest 1m) R18 (1935m/144 strokes)

Start at 2km pace plus 20. Stay close
e…

 View workout
09/01/22 4,489m 16:00.0 1:46.9

#FMPW319S4
1m x 16 (rest 1m) R22

Start at 2km plus 6-8. Improve if possible.
erg.zone

 View workout