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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
04/13/22 14,000m 25:43.0 1:50.2

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

Start at 4km pace plus 16s/1000m. 1km faster than 4km pace.

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04/12/22 25,000m 50:01.1 2:00.0

5km x 5 (rest 1m)

Start at 4km pace plus 23. Stick.

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04/11/22 10,418m 18:03.1 1:43.9

5m/4m/3m/2m/1m (rest 2m) x 2 sets

Start at 4km plus 9 and improve. Repeat with same start point.

 View workout
04/10/22 2,767m 10:08.3 1:49.9

This challenge was chosen by Club Row Crew

Row 3 min @ 27 SPM
1 min Rest
3 min @ 30 SPM
1 min Rest
3 min @ 33 SPM<…

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04/10/22 2,500m 10:00.0 2:00.0 View workout
04/09/22 47,358m 1:30:00.0 1:54.0 View workout
04/08/22 11,826m 20:00.0 1:41.4

2m x 10 (rest 1m)

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

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04/07/22 9,872m 39:28.6 1:59.9

1234m x 8 (rest 1m) R20

Start at 2km pace plus 16s/500m. Stick very close to this.

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04/07/22 261m 1:20.2 2:33.6

5mins easy

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04/07/22 40,032m 1:20:05.3 2:00.0 View workout
04/06/22 4,000m 14:23.4 1:47.9

1000m x 4 (rest 4m) at 2km stroke rate

Start at 2km pace plus 4s/500m. Improve if possible.

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04/06/22 1,020m 4:27.3 2:11.0

5mins easy

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04/05/22 12,000m 50:00.9 2:05.0

4000m x 2 or 3 (rest 2m 30s) R18

Start at 2km pace plus 20s/500m. Stick close to this.

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04/05/22 32,777m 1:00:07.1 1:50.0 View workout
04/05/22 1,237m 2:36.3 2:06.3

5mins easy

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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.

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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.

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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

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

5mins easy

 View workout