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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
07/20/21 503m 2:09.0 2:08.2

5mins easy

 View workout
07/20/21 22,081m 40:00.0 1:48.6

5 mins x 8 (rest 90s)

Cycle reps as follows... 4km plus 17 for reps 1/3/5/7. Plus 11. plus 9. plus 7. Plus 5 for 2/4/6/8

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07/20/21 1,478m 3:05.2 2:05.3

5mins easy

 View workout
07/19/21 7,730m 30:00.0 1:56.4

7m 30s x4 (rest 90s)

R18/26/18/26

2km plus 20 for the R18. Increase 8-10s for the R26

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07/19/21 276m 1:15.2 2:16.2

5mins easy

 View workout
07/18/21 10,000m 40:16.3 2:00.8

2500m x 4 (rest 2m)

R18/22/18/22

R18 at 2km plus 20. Increase pace 4-5s/500m for the R22

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07/18/21 352m 1:33.7 2:13.0

5mins easy

 View workout
07/17/21 89,294m 2:49:56.5 1:54.1 View workout
07/17/21 1,548m 3:21.5 2:10.1

5mins easy

 View workout
07/16/21 8,000m 13:23.4 1:40.4

2km/1.5km/1km/1.5km/2km (rest 2m)

Start at 4km pace plus 6s/1000m. Increase pace 3-4s and a further 7s for the 1.5km and 1km.

 View workout
07/16/21 2,364m 4:45.9 2:00.9 View workout
07/15/21 9,677m 40:00.0 2:04.0

10 mins x 4 R18 (rest 1m)

Stick to 2km plus 21

 View workout
07/15/21 252m 1:09.2 2:17.3

5mins easy

 View workout
07/15/21 18,000m 35:38.4 1:58.8

18000m

4km plus 22. Stick.

 View workout
07/15/21 1,016m 2:17.2 2:15.0

5mins easy

 View workout
07/14/21 5,552m 20:00.0 1:48.0

1min x 20 (rest 1m) R20

Start at 2km plus 9-10. Increase pace if desired, but maintain technique.

 View workout
07/14/21 517m 2:12.3 2:07.9

5mins easy

 View workout
07/13/21 7,500m 28:28.8 1:53.9

2500m/2000m/1500m/1000m/500m. (rest 2m)

R22/24/26/28/30

R22 at 2km plus 16. Increase pace 3s/4s/5s/Max at 30

 View workout
07/13/21 323m 1:25.0 2:11.5

5mins easy

 View workout
07/13/21 22,762m 42:00.0 1:50.7

6 mins x 7 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5/7. Plus 12. plus 9. plus 6 for 2/4/6

 View workout