Larry Tiglao

Log

Date Workout Score Ave Comments Action
02/09/21 v500m/r...10 4,000m 1:52.2 View workout
02/08/21 30000m 59:30.8 1:59.0 View workout
02/08/21 500m 1:30.9 1:30.9 View workout
02/07/21 10x800m/2:00r 12:37.9 1:34.7 View workout
02/07/21 6x100m/0:30r 1:52.1 1:33.4 View workout
02/07/21 12000m 45:36.8 1:54.0

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

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

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02/06/21 1:30:00 47,252m 1:54.2 View workout
02/05/21 20x1:00/1:00r 11,872m 1:41.0 View workout
02/05/21 v200m/1:30r...6 900m 1:34.4 View workout
02/05/21 v7000m/r...3 15,156m 1:52.4 View workout
02/04/21 4x5000m/2:00r 37:15.3 1:51.7

Interval Distance
4x 5000m
Rest 2m

4k PB pace + 16-20 seconds; or ~75-80% MHR

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02/04/21 v5:00/r...12 10,181m 1:57.8

Interval Time
3 or 4x 10min cont. (5m/3m/2m)
Rest 2:30
Rate 40/42/44

Start at 2k PB pace +20-22 seconds.
Increase…

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02/03/21 30:00 15,815m 1:53.8 View workout
02/03/21 v1:30/1:30r...12 3,681m 1:37.7 View workout
02/02/21 4x2500m/2:00r 37:49.9 1:53.4 View workout
02/02/21 10x250m/0:30r 8:03.5 1:36.7 View workout
02/02/21 15:04 4,088m 1:50.5

Single Time
30min
Rate 20

Max Effort. Target 2k PB pace + 16 seconds, or faster. Compare to previous efforts.

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02/01/21 12x2000m/1:30r 44:46.5 1:51.9 View workout
02/01/21 5000m 18:03.8 1:48.3 View workout
01/31/21 12000m 23:04.8 1:55.4 View workout
01/31/21 10000m 40:15.5 2:00.7

Single Distance
8k to 15k (choice)
Rate 18 or "open"

2k PB pace + 20-24 seconds; or ~70-75% MHR

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01/30/21 30:00 15,725m 1:54.4 View workout
01/30/21 30:00 15,725m 1:54.4 View workout
01/30/21 10x500m/0:45r 18:20.1 1:50.0 View workout
01/30/21 v2021m/2:00r...3 6,063m 1:44.5 View workout