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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
07/28/21 742m 1:38.1 2:12.2

5mins easy

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07/27/21 6,000m 20:36.8 1:43.0

600m/400m/200m (rest 3m/2m/1m) x 5 sets

Start 2km plus 1-2s for the 600's. Increase pace for 400m and 200m. (total of 15 reps…

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07/27/21 1,242m 5:00.0 2:00.7

5mins easy

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07/27/21 22,138m 40:00.0 1:48.4

4 mins x 10 (rest 90s)

Cycle reps as follows... 4km plus 16 for reps 1/3/5/7/9 Plus 12. plus 10. plus 8. Plus 6. Plus 2. for 2/4/6…

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07/27/21 1,383m 2:55.4 2:06.8

5mins easy

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07/26/21 8,997m 36:00.0 2:00.0

12 mins x 3 (rest 2m) R18/20/22

Start 2km plus 20. Increase pace 2s/500m for R20 and a further 2s/500m R22

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07/26/21 497m 2:15.3 2:16.1

5mins easy

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07/25/21 16,000m 28:56.0 1:48.5

4000m x 8

For each 4000m cycle the first 2000m at 4km plus 18 and the last 2000m 10s/km faster

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07/25/21 1,163m 2:30.1 2:09.0

5mins easy

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07/24/21 29,995m 1:00:00.0 2:00.0

36 mins

4km plus 25. Stick.

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07/24/21 1,055m 2:13.5 2:06.5

5mins easy

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07/23/21 10,000m 40:00.0 2:00.0

10 mins x 4 (rest 1m) R20

Stick to 2km plus 19

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07/23/21 397m 1:48.4 2:16.5

5mins easy

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07/22/21 4,000m 5:51.8 1:27.9

400m x 10 (rest 2m)

Overall target is 4km minus 8

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07/22/21 2,469m 5:00.0 2:01.5

5mins easy

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07/21/21 4,561m 16:00.0 1:45.2

1m x 16 (rest 1m) R22

Start at average pace of last week's R20. Or 2km plus 6-7

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07/21/21 518m 2:10.8 2:06.2

5mins easy

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07/21/21 24,000m 45:55.8 1:54.8

8 x 3000m (rest 1:00)

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07/21/21 1,474m 3:07.2 2:07.0

5mins easy

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07/20/21 8,000m 29:54.2 1:52.1

2000m/1500m/1000m/1500m/2000m (rest 2m)

R24/26/28/26/24

R24 at 2km plus 14. Increase pace 3s/5s for the R26 and R28 respect…

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