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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
07/17/23 v1000m/3:00r...5 3,000m 1:42.8

#FMPW365S1
1000/8/6/4/200m

1000m at 2km rate and pace. Improve
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07/14/23 10x250m/2:00r 8:05.5 1:37.1

#FMPW364S4
250m x 10 (rest 2m)

Start at 2km minus 6. Increase if possible.
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07/14/23 5x6000m/2:00r 56:42.6 1:53.4

#FMBPW267S5
6km x 5 (rest 2m)

4km plus 20/13/20/12/20. Stick.
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07/13/23 40:00 19,999m 2:00.0

#FMBPW267S2
40 mins

4km plus 22
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07/12/23 10000m 41:40.0 2:05.0

#FMPW364S3
10km R18

Stick at 2km plus 20
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07/11/23 v10:00/r...5 7,510m 1:59.8

#FMPW364S2
10m/8/6/4/2m

18/20/22/24/26

R18 at 2km plus 20. Increase 3s/4/5/6s on previous completed split.

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07/11/23 1:08 247m 2:18.0

Warmup Row 5mins easy
5mins easy
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07/11/23 6x7:00/2:00r 22,782m 1:50.6

#FMBPW267S1
7 mins x 6 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5. Plus 13. plus 10. plus 7 for 2/4/6
…

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07/10/23 v1:30/r...12 3,305m 1:48.9

#FMPW364S1
2 mins (90s/30s) - rest 1m x 12

R26/34

90 sec at R26 - 2km plus 8. 30s at R34 2km minus 4
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07/10/23 v3000m/2:00r...5 11,000m 1:43.0

#FMBPW267S3
3km/2km/1km/2km/3km - rest 2m

Start at 3km pace plus 8s/1000m. Increase pace 3s and a further 7s for the 2km and 1…

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07/09/23 1000m 1:30.1 1:30.1

1k TT
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07/08/23 v3:00/r...15 7,919m 1:53.6

#FMPW363S5
6m (3m/2m/1m) x 5 (rest 2m 15s)

R24/26/28

Each rep R24 at 2km plus 12. Increase 4s and 6s on previous comple…

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07/07/23 9x333m/1:00r 10:02.1 1:40.4

Jul 2023 - 9 x 333 = 2997 - CTC Members
app.erg.zone/w/U3Qk1YRQRwmAxjgSHIp1bQ…

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07/07/23 4:35 1,010m 2:16.1

Warmup Row 5mins easy
5mins easy
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07/07/23 30000m 1:01:13.3 2:02.4

#FMBPW266S4
30km

4km plus 25. Stick.
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07/06/23 10000m 40:58.5 2:02.9

#FMPW363S3
10km R20

Stick to 2km plus 18s/500m
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07/06/23 v4000m/2:00r...5 13,000m 1:46.4

#FMBPW266S3
4km/2km/1km/2km/4km - rest 2m

Start at 4km pace plus 12s/1000m. Increase pace 6s and a further 8s for the 2km and…

 View workout
07/05/23 1000m 1:30.3 1:30.3

1k TT
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07/05/23 20000m 39:09.0 1:57.4

#FMBPW266S2
20km

4km plus 20. Stick.
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07/05/23 2:08 915m 2:19.8

Warmup Bike 5mins easy
5mins easy
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07/04/23 30:00 7,477m 2:00.3

#FMPW363S2
15m/10m/5m

R20/22/24

R20 at 2km plus 18. Increase 3s and 5s on previous completed split.
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07/04/23 5x8:00/2:00r 21,538m 1:51.4

#FMBPW266S1
8m x 5 (rest 2m)

Cycle reps as follows... 4km plus 13. plus 20. plus 11. plus 20. plus 9.
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07/04/23 2:05 1,012m 2:03.9

Warmup Bike 5mins easy
5mins easy
app.erg.zone

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07/03/23 v1:30/r...24 6,396m 1:52.5

#FMPW363S1
2 mins (90s/30s) - rest 1m x 12

R24/32

90 sec at R24 - 2km plus 10. 30s at R32 2km minus 2
View workout

07/03/23 2:10 520m 2:05.8

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout