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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
05/22/21 20,000m 34:41.1 1:44.0

4000m x 5 (rest 2m)

4km plus 8-9 Start. Improve if possible

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05/22/21 2,455m 5:00.0 2:02.1

5mins easy

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05/21/21 19,617m 40:00.0 2:02.3

40 mins

Take this easy. 4km plus 25. Stick.

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05/20/21 12,500m 20:50.6 1:40.0

2500m x 5 (rest 3m)

Start at 4k plus 5-6. Improve if possible.

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05/20/21 2,548m 5:00.0 1:57.7

5mins easy

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05/19/21 8,000m 32:39.9 2:02.4

8000m. 1000m @ R18/18/22/18/18/22/18/18

Split length is set for 1000m. R18 at 2km plus 21. Increase pace 5-6s for the R22

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05/18/21 5,000m 17:29.4 1:44.9

500m x 12 (rest 1m)

Start at 2km plus 3-4 and keep rate high. Improve if possible.

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05/18/21 71m 0:17.3 2:01.8

500m x 12 (rest 1m)

Start at 2km plus 3-4 and keep rate high. Improve if possible.

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05/18/21 1,245m 5:00.0 2:00.4

5mins easy

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05/18/21 24,000m 46:48.3 1:57.0

12000m x 2 (rest 90s)

4km plus 20. Stick.

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05/17/21 12,000m 48:48.7 2:02.0

3000m x 4 (rest 2m) R20

2km plus 19. Stick to an even pace and stroke rate.

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05/17/21 20,000m 36:11.7 1:48.5

8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/17/21 2,469m 5:00.0 2:01.5

5mins easy

 View workout
05/16/21 9,354m 36:00.0 1:55.4

8m/4m/8m/4m/8m/4m. Rest (0/3m/0/3m/0)
24/26/24/26/24/26
R24 at 2km plus 14. Increase pace 3s for the R26.

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05/16/21 1,234m 5:00.0 2:01.5

5mins easy

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05/15/21 33,807m 1:00:00.0 1:46.4 View workout
05/15/21 2,449m 5:00.0 2:02.4

5mins easy

 View workout
05/12/21 9,000m 34:30.4 1:55.0

1500m x 6 (rest 90s) R24
2km plus 12-13. No faster.

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05/12/21 1,208m 5:00.0 2:04.1

5mins easy

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05/12/21 5,500m 8:40.1 1:34.5

1000m/500m/1000m/500m/1000m/500m/1000m (rest 2m30s/90s)

1000m at 4km, increase pace 5s/1km for the 500s.

 View workout