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Patrik Gustafsson

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/22/21	1:50	816m	2:15.6	BikeErg	5mins easy	View workout
09/21/21	8x5:00/r	9,600m	2:05.0	RowErg		View workout
09/21/21	8x2000m/2:00r	28:03.3	1:45.2	BikeErg	2000m x 8 (rest 2m) Max drag factor. Start 4km plus 10.	View workout
09/21/21	5:00	2,422m	2:03.8	BikeErg	5mins easy	View workout
09/20/21	4x1500m/4:00r	21:42.1	1:48.5	RowErg	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	5:00	1,230m	2:01.9	RowErg	5mins easy	View workout
09/19/21	4x2500m/3:00r	38:50.4	1:56.5	RowErg	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	1:41	389m	2:10.0	RowErg	5mins easy	View workout
09/18/21	v5000m/2:00r...3	20,000m	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	2:50	1,360m	2:05.5	BikeErg	5mins easy	View workout
09/17/21	32:00	8,140m	1:57.9	RowErg	32 minutes R22 Stick close to 2km plus 16-17s/500m	View workout
09/17/21	1:20	303m	2:13.4	RowErg	5mins easy	View workout
09/16/21	12x500m/1:30r	21:04.2	1:45.3	RowErg	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	4:14	1,005m	2:06.4	RowErg	5mins easy	View workout
09/16/21	12x1:15/1:30r	9,382m	1:35.9	BikeErg	1m 15s (rest 90s) x 12 Start at 4km. See how much you can improve.	View workout
09/16/21	5:00	2,447m	2:02.5	BikeErg	5mins easy	View workout
09/15/21	3x4000m/2:00r	49:24.6	2:03.5	RowErg	4000m x 3 (rest 2m) R18 Start 2km plus 20-21. Stick close to this.	View workout
09/15/21	1:00:00	29,995m	2:00.0	BikeErg		View workout
09/14/21	3x2000m/4:00r	22:00.3	1:50.0	RowErg	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	3:10	752m	2:06.3	RowErg	5mins easy	View workout
09/14/21	v17:00/2:00r...4	21,846m	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	3:30	1,664m	2:06.6	BikeErg	5mins easy	View workout
09/13/21	1:01:00	32,443m	1:52.8	BikeErg		View workout
09/13/21	2:24	1,125m	2:08.3	BikeErg	5mins easy	View workout
09/12/21	1364m	4:57.1	1:48.9	RowErg	2000m Never look ahead at any point. Concentrate on each 500m at a time. Max effort. Target 4 x 500s as follows : 1s…	View workout

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