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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
07/24/21 1:00:00 29,995m 2:00.0

36 mins

4km plus 25. Stick.

 View workout
07/24/21 2:13 1,055m 2:06.5

5mins easy

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07/23/21 4x10:00/1:00r 10,000m 2:00.0

10 mins x 4 (rest 1m) R20

Stick to 2km plus 19

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07/23/21 1:48 397m 2:16.5

5mins easy

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07/22/21 10x400m/2:00r 5:51.8 1:27.9

400m x 10 (rest 2m)

Overall target is 4km minus 8

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07/22/21 5:00 2,469m 2:01.5

5mins easy

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07/21/21 16x1:00/1:00r 4,561m 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 2:10 518m 2:06.2

5mins easy

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07/21/21 8x3000m/1:00r 45:55.8 1:54.8

8 x 3000m (rest 1:00)

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

5mins easy

 View workout
07/20/21 v2000m/2:00r...5 8,000m 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…

 View workout
07/20/21 2:09 503m 2:08.2

5mins easy

 View workout
07/20/21 8x5:00/1:30r 22,081m 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 3:05 1,478m 2:05.3

5mins easy

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07/19/21 4x7:30/1:30r 7,730m 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 1:15 276m 2:16.2

5mins easy

 View workout
07/18/21 4x2500m/2:00r 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 1:33 352m 2:13.0

5mins easy

 View workout
07/17/21 89294m 2:49:56.5 1:54.1 View workout
07/17/21 3:21 1,548m 2:10.1

5mins easy

 View workout
07/16/21 v2000m/2:00r...5 8,000m 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.

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07/16/21 2364m 4:45.9 2:00.9 View workout
07/15/21 4x10:00/1:00r 9,677m 2:04.0

10 mins x 4 R18 (rest 1m)

Stick to 2km plus 21

 View workout
07/15/21 1:09 252m 2:17.3

5mins easy

 View workout
07/15/21 18000m 35:38.4 1:58.8

18000m

4km plus 22. Stick.

 View workout