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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
04/30/22 63,159m 2:00:00.0 1:53.9 View workout
04/30/22 7,901m 15:00.0 1:53.9 View workout
04/28/22 14,865m 1:00:00.0 2:01.0

60mins

12mins @ R20/22/24/22/20

Set 12 min splits. R20 @ 2km plus 19. Increase pace 2s for each increase in rate.

 View workout
04/28/22 18,000m 33:06.3 1:50.3

5km(0)1km(3m)/5km(0)1km (3 min)/5km(0)1km

Start at 4km pace plus 18s/1000m. 1km 4km plus 2.

 View workout
04/27/22 9,000m 36:54.4 2:03.0

3000m x 3 (Rest 2mins)

R20

Stick close to 2km plus 18s/500m.

 View workout
04/27/22 3,318m 6:38.2 2:00.0 View workout
04/27/22 30,000m 59:25.2 1:58.8

5km x 6 (1m)

4km pace plus 22.

 View workout
04/26/22 11,929m 48:00.0 2:00.7

12mins x 4 (Rest 90secs)

R20/24/20/24

Start 2km plus 19. Increase pace 5s/500m for the R24.

 View workout
04/26/22 21,895m 40:00.0 1:49.6

10m/8m/6m/4m/2m/10m (rest 2m)

Start at 4km plus 15 and improve.

 View workout
04/25/22 61,799m 2:00:00.0 1:56.5 View workout
04/24/22 12,000m 21:04.3 1:45.3

12000m

Start at 4km plus 9. Improve if possible.

 View workout
04/23/22 30,822m 1:00:00.0 1:56.7

60 mins

Start at 4km pace plus 20. Stick.

 View workout
04/22/22 11,038m 45:00.0 2:02.3

45mins

9mins @ R20/22/24/22/20

Set 9mins splits. R20 @ 2km plus 19. Increase pace 2s for each increase in rate.

 View workout
04/22/22 15,000m 27:42.4 1:50.8

4km(0)1km(2m)/4km(0)1km (2 min)/4km(0)1km

Start at 4km pace plus 18s/1000m. 1km 4km plus 2.

 View workout
04/21/22 9,000m 37:18.3 2:04.3

3000m x 3 (Rest 2mins)

R18

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

 View workout
04/21/22 32,000m 59:45.0 1:52.0

4km x 8 (rest 1m)

Start at 4km pace plus 16. Stick.

 View workout
04/20/22 9,878m 40:00.0 2:01.4

10mins x 4 (Rest 90secs)

R20/24/20/24

Start 2km plus 19. Increase pace 5s/500m for the R24.

 View workout
04/20/22 683m 4:26.3 3:14.9

5mins easy

 View workout
04/20/22 17,014m 30:00.0 1:45.7

10m/8m/6m/4m/2m (rest 2m)

Start at 4km plus 12 and improve.

 View workout
04/18/22 1,239m 2:46.9 2:14.7 View workout