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Dec 19 2025 World Rowing Indoor Championships Qualification
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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
03/03/22 8,500m 34:15.1 2:00.8

2500m/1500m/500m/1500m/2500m. (rest 2m 30s)

R18/22/26/22/18

R18 at 2km plus 20. Increase 6s for the R22 then a further 9s f…

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03/03/22 30,000m 59:25.7 1:58.8

10km x 2 (rest 2m)

Start at 4km plus 22. Stick.

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03/02/22 9,999m 41:40.3 2:05.0

3333m x 3 (2m 30s) R18

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

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03/02/22 5,000m 8:14.1 1:38.8

1250m x 6 (rest 90s)

Start at 4km pace plus 2

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03/02/22 2,500m 4:07.0 1:38.8

1250m x 6 (rest 90s)

Start at 4km pace plus 2

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03/02/22 2,509m 5:00.0 1:59.5

5mins easy

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03/01/22 10,000m 39:30.8 1:58.5

1250m x 8 (rest 90s)

R22/26/22/26/22/26/22/26

R22 at 2km plus 14/15. Increase pace 5s/500m for the R26.

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03/01/22 478m 1:55.5 4:01.6

5mins easy

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02/28/22 4,452m 17:17.9 1:56.5

1250m x 8 (rest 90s)

R22/26/22/26/22/26/22/26

R22 at 2km plus 14/15. Increase pace 5s/500m for the R26.

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02/28/22 537m 2:52.5 2:40.6

5mins easy

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02/26/22 40,463m 1:20:00.0 1:58.6 View workout
02/25/22 20,000m 35:56.8 1:47.8

2000m x 10 (rest 90s)

Odd reps at 4km plus 14. Evens increase 2s per rep.

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02/24/22 305m 0:35.7 1:57.0

10km (7000m/3000m) x 2 (rest 3m)

Start at 4km plus 20. Increase to 4km pace plus 8 3000m for the speed bumps

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02/24/22 216m 0:25.2 1:56.6

10km (7000m/3000m) x 2 (rest 3m)

Start at 4km plus 20. Increase to 4km pace plus 8 3000m for the speed bumps

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02/23/22 22,146m 42:14.6 1:54.4 View workout
02/22/22 7,000m 11:30.9 1:38.7

2000m/1000m/500m (rest 3m/2m/1m) x 2

Start at 4km pace plus 2. Rest 4 mins between sets.

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02/21/22 30,015m 1:00:00.0 1:59.9 View workout
02/20/22 22,435m 40:00.0 1:46.9 View workout
02/19/22 32,001m 1:00:00.0 1:52.4 View workout
02/18/22 20,000m 35:56.8 1:47.8

2500m x 10 (rest 2m)

Start at 4km pace plus 11. Increase each rep if possible

 View workout