Larry Tiglao

Log

Date Workout Score Ave Comments Action
01/28/21 v5:00/r...9 24,235m 1:51.4 View workout
01/28/21 5x3000m/2:00r 1:02:39.4 2:05.3 View workout
01/27/21 5x6:00/2:00r 16,579m 1:48.5

Interval Time
5x 6min
Rest 2m

Reps 1/3/5 at 4k PB pace + 16-18 seconds;
Reps 2/4 at 4k PB pace +6-8 seconds, or faste…

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01/27/21 v2000m/r...5 8,000m 1:59.0

Single Distance
8000m (2k/1k/2k/1k/2k)
Rate 40/open/40/open/40

2k pace +18-22 seconds at r40
Increase pace -8 seconds…

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01/27/21 v1:30/1:30r...12 3,636m 1:39.0

Stroke Power Development
4 sets
3x 1:30/1:00/0:30
Rest 1:30/1:00/ 4-6m
Rate 26

2k PB pace +1-3 seconds to start, o…

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01/26/21 25x0:40/0:20r 4,815m 1:43.8 View workout
01/26/21 3x5000m/2:00r 1:01:35.2 2:03.1 View workout
01/25/21 12000m 22:42.8 1:53.5 View workout
01/25/21 v4:00/r...12 7,513m 1:59.7 View workout
01/25/21 10:00 2,935m 1:42.2 View workout
01/24/21 1:00:00 30,261m 1:58.9 View workout
01/24/21 6x1000m/2:30r 21:33.8 1:47.8 View workout
01/24/21 3x2500m/8:00r 27:23.3 1:49.5 View workout
01/23/21 5x2000m/2:00r 37:52.4 1:53.6 View workout
01/23/21 9000m 35:18.7 1:57.7

Variable Distance
9k continuous (6x 1500m)
Rate 18/22/18/24/18/26

2k PB pace + 22-24 seconds at r18.
Increase pace -4…

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01/22/21 10000m 41:22.9 2:04.1

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

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

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01/22/21 30:00 7,408m 2:01.4

Single Time
30min to 60min (choice)
Rate 18 or "open"

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

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01/22/21 10:00 2,904m 1:43.3 View workout
01/21/21 30000m 59:26.8 1:58.8 View workout
01/21/21 v300m/3:00r...6 1,200m 1:32.7 View workout
01/21/21 4x1500m/3:00r 21:47.0 1:48.9 View workout
01/20/21 30:00 15,821m 1:53.7

Interval Time
6x 5min
Rest 2m

Continuous ride.
Alternate damper 3/5/7/3/5/7, keeping rpm's as consistent as poss…

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01/20/21 20x0:40/0:20r 3,854m 1:43.7 View workout
01/20/21 v5:00/r...10 7,746m 1:56.1 View workout
01/19/21 5x12:00/2:00r 32,043m 1:52.3 View workout