Concept2 Logbook | Log for Patrik Gustafsson

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Patrik Gustafsson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/21/21	16,000m	28:03.3	1:45.2	BikeErg		2000m x 8 (rest 2m) Max drag factor. Start 4km plus 10.	View workout
09/21/21	2,422m	5:00.0	2:03.8	BikeErg		5mins easy	View workout
09/20/21	6,000m	21:42.1	1:48.5	RowErg	Hwt	1500m x 4 (rest 4m). SR ideally is in the high 20s. Start at 2km pace plus 6-8s/500m. Increase pace if possible throughout.	View workout
09/20/21	1,230m	5:00.0	2:01.9	RowErg	Hwt	5mins easy	View workout
09/19/21	10,000m	38:50.4	1:56.5	RowErg	Hwt	2500m x 4 (rest 3m) R22/22/24/24 Start R22 at 2km plus 15/16. Increase pace 2-3s/500m for R24	View workout
09/19/21	389m	1:41.2	2:10.0	RowErg	Hwt	5mins easy	View workout
09/18/21	20,000m	37:16.6	1:51.8	BikeErg		5km/10km/5km (rest 2m) 4km plus 10 for the 5kms. 4km Plus 20 for the 10km.	View workout
09/18/21	1,360m	2:50.8	2:05.5	BikeErg		5mins easy	View workout
09/17/21	8,140m	32:00.0	1:57.9	RowErg	Hwt	32 minutes R22 Stick close to 2km plus 16-17s/500m	View workout
09/17/21	303m	1:20.9	2:13.4	RowErg	Hwt	5mins easy	View workout
09/16/21	6,000m	21:04.2	1:45.3	RowErg	Hwt	500m x 12 (rest 90s). Aim to do this at your 5km stroke rate, which ideally is in the higher 20s. Start around 2km pace plus 3-5s/…	View workout
09/16/21	1,005m	4:14.1	2:06.4	RowErg	Hwt	5mins easy	View workout
09/16/21	9,382m	15:00.0	1:35.9	BikeErg		1m 15s (rest 90s) x 12 Start at 4km. See how much you can improve.	View workout
09/16/21	2,447m	5:00.0	2:02.5	BikeErg		5mins easy	View workout
09/15/21	12,000m	49:24.6	2:03.5	RowErg	Hwt	4000m x 3 (rest 2m) R18 Start 2km plus 20-21. Stick close to this.	View workout
09/15/21	29,995m	1:00:00.0	2:00.0	BikeErg			View workout
09/14/21	6,000m	22:00.3	1:50.0	RowErg	Hwt	2000m x 3 (rest 4m) Aim to do this at your 5km stroke rate, which ideally is in the higher 20s. Start at 2km pace plus 8s/500m. In…	View workout
09/14/21	752m	3:10.1	2:06.3	RowErg	Hwt	5mins easy	View workout
09/14/21	21,846m	40:00.0	1:49.8	BikeErg		17m/3m/17m/3m (Rest 2m/3m/2m) Start at 4km plus 15 and improve 12s for the 3m.	View workout
09/14/21	1,664m	3:30.7	2:06.6	BikeErg		5mins easy	View workout

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