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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
05/11/22 14,932m 1:00:00.0 2:00.5

60 mins

R20/22/20/24

Set 15 min splits. R20 at 2km plus 19. increase pace 2s for each increase in rate.

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05/11/22 257m 1:12.5 2:21.0

5mins easy

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05/11/22 32,000m 1:00:00.1 1:52.5

4km x 8 (rest 1m)

Start at 4km pace plus 16. Stick.

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05/10/22 10,000m 40:50.4 2:02.5

5000m x 2 (rest 2m) R20

Stick close to 2km plus 19s/500m

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05/10/22 15,690m 30:00.0 1:54.7

30 mins

Stick at 4km plus 18.

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05/09/22 9,992m 40:00.0 2:00.0

20 mins x 2 (rest 90s) R18/24

Start at 2km plus 20. Increase pace 7s/500m for the R24.

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05/07/22 100,000m 3:09:19.3 1:53.5 View workout
05/05/22 8,373m 31:26.4 1:52.6

1250m x 8 (Rest 2mins 30secs)

SR High

Start at 2km plus 9.

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05/05/22 1,245m 5:00.0 2:00.4

5mins easy

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05/05/22 30,300m 1:00:00.0 1:58.8 View workout
05/04/22 14,000m 25:51.3 1:50.8

6km/2km/6km

(rest 2m 30)

Start at 4km pace plus 20s/1000 for the 6ks. 2km 4km if possible.

 View workout
05/03/22 11,178m 45:00.0 2:00.7

15mins x 3 (Rest 90secs)

R20/24/20

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

 View workout
05/03/22 492m 2:24.0 2:26.3

5mins easy

 View workout
05/03/22 16,715m 30:00.0 1:47.6

16m/8m/4m/2m

(rest 2m)

Start at 4km plus 16 and improve.

 View workout
05/02/22 30,000m 55:04.8 1:50.1

3000m x 10 (rest 1m)

Start at 4km pace plus 15. Stick.

 View workout
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