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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
06/28/24 3,000m 10:13.9 1:42.3

Sam Loch - 10 week progression - week 1
12 x 250m 1:00r
app.erg.zone

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06/27/24 12,000m 49:32.6 2:03.8

W4S5 - 4000m R20 x 3reps 2:00r
Stick close to 2km plus 18s/500m for all reps.
app.erg.zone

…		 View workout
06/26/24 8,000m 33:36.1 2:06.0

W4S3 - 8000m
Stick close to 2km plus 20-21s/500m
app.erg.zone

 View workout
06/25/24 6,000m 23:10.0 1:55.8

W4S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 2s/500m for the R22 and reference R24 pace from…

 View workout
06/25/24 5,935m 11:14.9 1:53.7

60mins TT
app.erg.zone

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06/24/24 8,781m 36:00.0 2:02.9

W4S1 - 12mins x 3/2:00r
Start 2km plus 20. Increase pace 2s/500m for R20/R22
app.erg.zone

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06/23/24 12,000m 50:00.7 2:05.0

W3S5 - 3000m x 4 R20
Stick close to 2km plus 17-18s/500m for all reps.
app.erg.zone

 View workout
06/22/24 8,365m 34:00.0 2:01.9

W3S4 - 30min/2min/2min R22 then free rate
R22@2km plus 16-17. 2 mins at around 2km pace
app.erg.zo…

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06/21/24 12,000m 48:02.5 2:00.1

W3S3 - 6km/4km/2km 3min/2min R20 R22 R24
Start R20 at 2km plus 17-18. Increase pace 2.5s for R22 and a further 4s/500m R24

 View workout
06/20/24 5,102m 18:11.7 1:46.9

W3S2 - 750m/500m/250m x 4sets 3:00/2:00/1:00r
Start 2km plus 2-3s for the 750's. Increase pace for 500m and 250m
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06/20/24 1,214m 5:00.0 2:03.5

Warmup Row 5mins easy
5mins easy
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06/19/24 11,067m 45:00.0 2:01.9

W3S1 - 15min x 3/2:30r R18/20/22
Use targets from week 1 (which should be very similar to Starting at 2km plus 20. Increase pace 2s/5…

 View workout
06/18/24 341m 1:32.4 2:15.4 View workout
06/17/24 8,000m 32:24.0 2:01.5

W2S5 - 4000m x 3/2:30r
Stick close to pace from the 4 x 3000m in week 1.
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06/14/24 7,973m 32:00.6 2:00.4

HM
21097m
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 View workout
06/13/24 3,000m 10:22.3 1:43.7

Sam Loch - 10 week progression - week 1
12 x 250m 1:00r
app.erg.zone

 View workout
06/13/24 2,465m 10:00.0 2:01.7

2k WU
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06/12/24 7,505m 30:00.0 1:59.9

W2S3 - 30mins at R20
Stick close 2km plus 17-19s/500m
app.erg.zone

 View workout
06/11/24 6,000m 23:32.1 1:57.6

W2S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 4s/500m for the 22 and a further 2s for the R24…

 View workout
06/10/24 9,719m 40:00.0 2:03.4

W2S1 - 10mins/1:30r x 4 R18/20/18/20
Start at 2km plus 20s/500m. Increase pace around 2-3 s/500m for R20.
View workout