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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
04/04/22 5,000m 8:30.6 1:42.1

3000/1500/500m (rest 2m)

Start at 4km pace plus 10s/1000m. Increase pace 8s and then a max 500m.

 View workout
04/03/22 13,000m 23:01.2 1:46.2

4km/2km/1km/2km/4km (rest 90s)

Start at 4km pace plus 14s/1000m. Increase pace 4s and 6s.

 View workout
04/02/22 47,362m 1:30:00.0 1:54.0 View workout
04/01/22 2,780m 9:53.4 1:46.7

500m x 10 (rest 90s)

Target 2km pace overall

 View workout
04/01/22 1,181m 5:00.0 2:07.0

5mins easy

 View workout
04/01/22 29,999m 1:00:00.0 2:00.0

60 mins

Start at 4km pace plus 23. Stick.

 View workout
03/31/22 8,888m 36:25.4 2:02.9

1111m x 8 (rest 1m)

Start at 2km pace plus 19s/500m. Stick very close to this.

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03/31/22 9,022m 15:00.0 1:39.7

90s x 10 (rest 1m)

60 seconds at 4km plus 8, then 30 seconds near max.

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03/30/22 5,000m 18:10.8 1:49.0

1250m x 4 (rest 4m)

Start at 2km pace plus 6s/500m.

 View workout
03/30/22 1,229m 5:00.0 2:02.0

5mins easy

 View workout
03/29/22 11,110m 45:35.2 2:03.0

5555m x 2 (rest 2m 30s) R20

Start at 2km pace plus 18s/500m. Stick close to this.

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03/29/22 391m 1:48.2 2:18.3

5mins easy

 View workout
03/29/22 24,000m 45:15.6 1:53.1

8km x 3 (rest 1m)

Start at 4km pace plus 18. Stick.

 View workout
03/28/22 10,000m 17:23.8 1:44.3

3000/1500/500m (rest 2m) x 2

Start at 4km pace plus 13s/1000m. Increase pace 8s and then a max 500m. REPEAT.

 View workout
03/28/22 2,451m 5:00.0 2:02.3

5mins easy

 View workout
03/27/22 4,956m 22:53.3 2:18.5

4km/2km/4km

(rest 2m/4m)

R20 at 2km plus 17-18. Increase pace by 8s for the R26.

 View workout
03/27/22 723m 3:09.6 2:11.1

5mins easy

 View workout
03/25/22 39,500m 1:15:00.0 1:53.9 View workout
03/24/22 8,888m 34:44.8 1:57.2

2222m x 4 (rest 2m) R24

Start at 2km pace plus 13-14s/500m. Stick close to this.

 View workout
03/24/22 483m 2:11.6 2:16.2

5mins easy

 View workout