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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
08/11/21 1,079m 2:20.7 2:10.3

5mins easy

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08/10/21 4,955m 17:25.2 1:45.4

750m/500m/250m (Rest 3m/2m/1m) x4 sets.

Start 2km plus 2-3s for the 750's. Increase pace for 500m and 250m. Rest after the 25…

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08/10/21 1,249m 5:00.0 2:00.0

5mins easy

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08/10/21 11,432m 20:00.0 1:44.9

2 mins x 10 (rest 1m)

Cycle reps as follows... 4km plus 13 for reps 1/3/5/7/9 Plus 9. plus 7. plus 5. Plus 3. Max. for 2/4/6/8/10<…

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08/10/21 2,458m 5:00.0 2:02.0

5mins easy

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08/09/21 11,158m 45:00.0 2:00.9

15 mins x 3 (rest 2m 30s) R18/20/22

Starting at 2km plus 20. Increase pace 2s/500m for R20 and R22)

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08/09/21 264m 1:08.9 2:10.4

5mins easy

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08/08/21 12,000m 49:37.2 2:04.0

4000m x 3 R18 (rest 2m)

Stick close to 2km plus 21s/500m for all reps.

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08/08/21 250m 1:06.0 2:12.0

5mins easy

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08/07/21 4,619m 16:00.0 1:43.9

1 min x 16 (Rest 1m)

8@R22/8@R24

Start at R22 pace from last week. Increase pace around 2s/500m for the R24s.

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08/07/21 764m 3:12.7 2:06.1

5mins easy

 View workout
08/07/21 19,029m 36:00.0 1:53.5

36 mins

9 mins @ 4km plus 22/plus 12/plus 22/plus 12.

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08/07/21 1,705m 3:33.2 2:05.0

5mins easy

 View workout
08/06/21 16,910m 30:00.0 1:46.4

16m/8m/4m/2m (rest 2m 30s)

Start at 4km plus 14 and improve 3-4s each rep.

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08/06/21 2,434m 5:00.0 2:03.2

5mins easy

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08/05/21 7,995m 32:00.0 2:00.0 View workout
08/05/21 490m 2:00.0 2:02.4 View workout
08/05/21 6,000m 9:21.4 1:33.5

1km/800/600/400/200m (rest 90s)

Start at 4km and improve. Twice through.

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08/05/21 2,445m 5:00.0 2:02.6

5mins easy

 View workout
08/04/21 19,714m 40:00.0 2:01.7

40 mins

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