Larry Tiglao

Log

Date Workout Score Ave Comments Action
08/10/21 1:00:00 30,368m 1:58.5 View workout
08/10/21 1:00:00 14,150m 2:07.2 View workout
08/09/21 12x4000m/1:30r 1:33:04.1 1:56.3

Interval Distance
12x 4000m
Rest 1:30

4k PB pace +16-20 seconds; or 80-85% MHR

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08/08/21 8x15:00/2:00r 61,781m 1:56.5 View workout
08/07/21 v15:00/4:00r...18 45,650m 1:49.0

15 min warm up
20x 4 min/1 min rest (300W)
15 min cool down

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08/06/21 5x8000m/2:00r 1:16:58.0 1:55.4

Interval Distance
5x 8k
Rest 2m

4k PB pace + 20-24 seconds; or 70-75% MHR

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08/06/21 451m 0:56.3 2:04.8

Interval Distance
5x 8k
Rest 2m

4k PB pace + 20-24 seconds; or 70-75% MHR

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08/06/21 v2:45/r...18 9,142m 1:58.1 View workout
08/05/21 5x10000m/2:00r 1:37:00.3 1:56.4 View workout
08/04/21 2x20000m/6:00r 1:18:33.2 1:57.8

For recovery, shits, and giggles

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08/04/21 v5:00/r...9 7,273m 2:03.7 View workout
08/03/21 26000m 51:46.3 1:59.4

Single Distance
16k to 30k (choice)

4k PB pace + 18-22 seconds; or 75-80% MHR

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08/03/21 4x6000m/2:00r 1:39:39.6 2:04.5

Interval Distance
4x 6000m
Rest 2m
Rate 20 or "open"

2k PB pace + 18-22 seconds; or ~75-80% MHR

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08/02/21 3x30:00/3:00r 46,303m 1:56.6 View workout
08/01/21 v20:00/3:00r...50 48,647m 1:48.5

20 min warm up
48x 1 min work, 1 min rest - 292W (3 min rest every 8)
20 min at 100rpm

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07/31/21 50000m 1:37:20.7 1:56.8 View workout
07/30/21 20:00 10,456m 1:54.7 View workout
07/30/21 3x20000m/3:00r 1:56:22.7 1:56.3 View workout
07/29/21 1:00:00 32,111m 1:52.1 View workout
07/28/21 v20:00/3:00r...14 42,520m 1:50.0

20 min warm up 215W
4x 5 min 292W
4x 4 min 347W
4x 4 min 365W
10 min cool down 215W

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07/27/21 v15:00/2:00r...8 47,321m 1:54.1

15 min warm up 215W
6x 10 min 226/245/256/226/245/256W
15 min cool down 215W

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07/26/21 v8:00/r...16 41,922m 1:51.6 View workout
07/26/21 v20:00/3:00r...2 10,115m 1:58.6 View workout
07/25/21 1:00:00 30,704m 1:57.2 View workout
07/25/21 12000m 48:11.6 2:00.4

Single Distance
12000m cont. (6x 2000m)
Rate 18/20/22/18/20/22

2k PB pace + 20-24 at r18; increase pace -2/-3 sec with eac…

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