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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
10/17/21 30,000m 56:01.0 1:52.0

16km/8km/4km/2km (rest 3m)

Start at 4km plus 20. Increase 5s/6s/7s

 View workout
10/17/21 781m 1:38.3 2:05.8

5mins easy

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10/15/21 9,882m 40:00.0 2:01.4

8 mins x 5 (rest 90s)

Start at 2km pace plus 18. No Faster.

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10/15/21 25,046m 44:00.0 1:45.4

6m/4m/2m/4m/6m (rest 90s) x 2

Start at 4km plus 17. Increase pace 6s/8s. Repeat.

 View workout
10/15/21 1,142m 2:23.3 2:05.4

5mins easy

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10/13/21 5,500m 20:29.2 1:51.7

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

R24/2km rate

Start at 2km pace plus 12. 2km pace minus 1 on the 500s.

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10/13/21 389m 1:43.3 2:12.7

5mins easy

 View workout
10/13/21 25,000m 48:40.5 1:56.8

25km

Ride at 4km plus 20

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10/13/21 937m 1:57.2 2:05.0

5mins easy

 View workout
10/12/21 11,613m 48:00.0 2:03.9

12 mins x 4 (rest 2m) R18

Start at 2km pace plus 21. Stay close

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10/12/21 16,000m 27:44.2 1:44.0

2000m x 6 (rest 2m)

Max drag factor. Start 4km plus 8.

 View workout
10/12/21 2,415m 5:00.0 2:04.2

5mins easy

 View workout
10/11/21 7,750m 29:42.3 1:54.9

750m/1750m/2750m/1750m/750m - 28/24/20/24/28

Rest - 3m/2m/2m/3m

Start R28 at 2km plus 4. Decrease 7s for the R24 and a furt…

 View workout
10/11/21 527m 2:14.5 2:07.6

5mins easy

 View workout
10/10/21 11,756m 20:00.0 1:42.0

5m/4m/3m/2m/1m/5m (90s)

Start at 4km plus 15. Increase pace 3s/4s/5s/6s.

 View workout
10/10/21 2,468m 5:00.0 2:01.5

5mins easy

 View workout
10/09/21 30,000m 55:51.2 1:51.7

15km/10km/5km (rest 3m)

Start at 4km plus 20. Increase 4s and 5s.

 View workout
10/08/21 3,082m 11:31.1 1:52.1

5000m.

Start well then settle after a few hundred metres. Hold your nerve in the middle and look to build in the last 1000m. You w…

 View workout
10/08/21 1,247m 5:00.0 2:00.2

5mins easy

 View workout
10/07/21 4,422m 16:08.5 1:49.5

last tough session....

1000m x 6 (rest 1m). Aim to row this at your 5km stroke rate which ideally is in the high 20s.

Start…

 View workout