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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
05/10/21 27,465m 50:00.0 1:49.2

20m/15m/10m/5m (rest 2m)

Start at 4km pace plus 15s/1000m. Increase pace 2s for the 15m and a further 3s for the 10 min and 4s fur…

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05/10/21 2,362m 5:00.0 2:07.0

5mins easy

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05/09/21 4,378m 15:00.0 1:42.7

2m/90s/1m/30s (rest 1m/45s/30s)
2m at 2km pace. Increase pace and rate if possible
Repeat x 3

 View workout
05/09/21 1,237m 5:00.0 2:01.2

5mins easy

 View workout
05/08/21 10,000m 18:34.1 1:51.4

10km x 2 (rest 3m)

Start at 4km pace plus 14s/1000m. Increase pace for second rep

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05/07/21 9,000m 35:06.5 1:57.0

1500m x 6 (rest 90s) R22
2km plus 14-15. No faster.

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05/07/21 661m 2:51.4 2:09.6

5mins easy

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05/07/21 21,000m 36:24.3 1:44.0

3500m x 6 (rest 2m 30s)

Start at 4km plus 10-11. Simply aim to increase pace with each interval.

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05/06/21 30,000m 1:00:00.0 2:00.0

60 mins
Start at 4km pace plus 22s/1000m. Stay close.

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05/05/21 9,999m 41:20.3 2:04.0

3333m x 3 R18 (rest 90s)
2km plus 21. Stick

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05/05/21 6,250m 9:44.9 1:33.5

1000m/250m/1000m/250m/1000m/250m/1000m/250m10000m/250m (rest 2m/1m)
1000m at 4km plus 2, then faster for the 250m. Repeat.

 View workout
05/04/21 6,000m 21:57.7 1:49.8

2000m x 3 (rest 5m)

Start at 2km plus 7. Improve if possible.

 View workout
05/04/21 1,225m 5:00.0 2:02.4

5mins easy

 View workout
05/03/21 16,787m 30:00.0 1:47.2

15m/10m/5m (rest 2m)
Start at 4km pace plus 13s/1000m. Increase pace 3s for the 10m and a further 5s for the 5 min.

 View workout
05/03/21 1,485m 3:06.7 2:05.7

5mins easy

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05/02/21 7,500m 12:06.1 1:36.8 View workout
05/02/21 2,594m 5:00.0 1:55.6

5mins easy

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05/02/21 2,413m 5:00.0 2:04.3

5mins easy

 View workout
04/30/21 40,000m 1:11:39.8 1:47.4

40km TT. Hard effort Aim 4km plus 14-15 Start.

Improve as you progress.

 View workout
04/30/21 2,367m 5:00.0 2:06.7

5mins easy

 View workout