Larry Tiglao

Log

Date Workout Score Ave Comments Action
07/24/21 v15:00/2:00r...32 41,881m 1:52.7

15 min warm up
12 min, 90rpm, 221W
6x 5 min (2/1/2 min - 252/300/252W)
10 min, 90rpm, 221W
10x 10 seconds (minimum 478W)<…

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07/24/21 0:12 92m 2:19.1

15 min warm up
15 min, 90rpm, 212W
5x 6min (alternating surges at 35 sec-253W and 5sec-395W)
15 min, 90rpm, 196W
15x 10se…

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07/23/21 5x10000m/2:00r 1:40:27.0 2:00.5 View workout
07/22/21 4x30:00/2:00r 61,207m 1:57.6 View workout
07/21/21 40x1000m/1:00r 1:09:41.3 1:44.5

40x 1k (4k+6 pace)

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07/21/21 v250m/1:59r...4 1,000m 1:54.6 View workout
07/21/21 v9:00/r...6 7,677m 1:57.2 View workout
07/20/21 5x8000m/2:00r 1:18:49.5 1:58.2

Interval Distance
5x 8k
Rest 2m

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

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07/20/21 v10:00/r...5 9,840m 2:01.9 View workout
07/19/21 2x20000m/6:00r 1:21:17.0 2:01.9

For recovery, shits, and giggles

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07/19/21 288m 0:41.4 2:23.7

For recovery, shits, and giggles

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07/19/21 v15:00/r...3 7,736m 1:56.3 View workout
07/18/21 v15:00/2:30r...48 53,566m 1:57.6 View workout
07/17/21 v15:00/2:00r...22 51,976m 1:57.7 View workout
07/17/21 3x2000m/4:00r 23:31.5 1:57.6 View workout
07/17/21 15x500m/1:00r 26:33.7 1:46.2 View workout
07/16/21 v15:00/2:00r...19 41,979m 1:55.7 View workout
07/15/21 v30:00/2:00r...5 56,072m 1:58.7

30 min
9 min (2 min/1 min - 196/221)
2x 6 min (25 sec 316W 60rpm/35 sec 221 80rpm) stand sit
60 min

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07/14/21 30:00 14,186m 2:06.8 View workout
07/14/21 v15:00/2:00r...18 54,014m 1:53.3 View workout
07/13/21 3x11000m/1:30r 1:04:54.1 1:58.0

Because I like it...

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07/13/21 8000m 32:31.6 2:01.9

Single Distance
8k to 15k (choice)
Rate low/open

2k PB pace +16-20 seconds; or ~80-85% MHR

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07/13/21 6009m 24:23.5 2:01.7

Single Distance
8k to 15k (choice)
Rate 20 or "open"

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

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07/12/21 4x30:00/2:00r 61,835m 1:56.4 View workout
07/11/21 v15:00/3:00r...24 49,038m 1:53.1

15 min warm up
15 min, 90rpm, 212W
5x 6min (alternating surges 25sec-253W/5sec-395W)
15 min, 90rpm, 196W
15x 10sec-477W

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