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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
06/10/22 20,000m 34:29.2 1:43.4

20k TT
erg.zone

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06/08/22 5,000m 17:10.6 1:43.0

#FMPW307S3
250m x 20 (rest 1m)

Stick at exactly 2km pace
erg.zone

 View workout
06/08/22 745m 3:11.0 2:08.1

Warmup Row 5mins easy
5mins easy
erg.zone

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06/08/22 31,772m 1:00:00.0 1:53.3

#FMBPW210S2
15 mins x 4 (rest 90s)

4km pace plus 18 for reps 1 and 3. Increase 2-3s for reps 2 and 4.
View workout

06/07/22 12,000m 50:00.8 2:05.0

#FMPW307S2
3000m R18 x 4 (rest 90s)

Stick close to 2km plus 21s/500m
erg.zone

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06/07/22 22,235m 40:00.0 1:47.9

#FMBPW210S1
5 mins x 8 (rest 90s)

Interval 1 at 4km plus 16. Interval 2 increase by 5-7s.Repeat x 4.
View workout

06/06/22 8,000m 31:10.7 1:56.9

#FMPW307S1
6km/2km (rest 3m)

R22/26

Start the rate 22 at 2km plus 15. Increase pace 8s for the R26
View workout

06/04/22 12,413m 20:00.0 1:36.6 View workout
06/04/22 46m 0:07.4 2:40.8 View workout
06/03/22 3,023m 11:27.8 1:53.7

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

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06/03/22 1,216m 5:04.3 2:05.1

2k WU
erg.zone

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06/03/22 24,000m 43:31.3 1:48.8

#FMBPW209S4
2000m x 12 (rest 1m)

Start at 4km pace plus 12. Stick.
erg.zone

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06/02/22 21,056m 40:00.0 1:53.9

#FMBPW209S2
20 mins x 2 (rest 90s)

Start at 4km pace plus 18. Stick.
erg.zone

 View workout
06/01/22 12,500m 52:05.4 2:05.0

#FMPW306S2
2500m x 5 (rest 90s) R18

Stick close to 2km plus 21s/500m
erg.zone

 View workout
06/01/22 17,924m 32:00.0 1:47.1

#FMBPW209S1
4m x 8 (rest 90s)

Interval 1 at 4km plus 16. Interval 2 increase by 6s.Repeat x 4.
…

 View workout
05/31/22 10,000m 39:55.9 1:59.7

#FMPW306S1
8km/2km (rest 3m) R20/26

Start the rate 20 at 2km plus 18. Increase pace 8s for the R26
View workout

05/30/22 34,037m 1:00:00.0 1:45.7

60mins TT
erg.zone

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05/29/22 1,000m 3:07.0 1:33.5

May 2022 - Skiers Sprint Paradise - CTC Members
erg.zone

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05/29/22 2,543m 10:00.0 1:57.9

2k WU
erg.zone

 View workout
05/28/22 7,641m 30:00.0 1:57.7

#FMPW305S4
12m/9m/6m/3m (rest 2m)

R20/22/24/26

Start 2km plus 18. Increase pace 3s/5s/7s.
View workout