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Larry Tiglao

Log

Date Distance Time Pace Comments Action
06/28/21 38,949m 1:14:00.0 1:53.9

15 min warm up
3x 3 min, 212W, 50-70rpm
10x 2min (1 min standing/1 min sitting - 338/316W - 80/100rpm)
30 min, 196W, 100rpm

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06/27/21 56,763m 1:48:00.0 1:54.1

15 min warm up
20 min, 212W, 90rpm
3x 6min (30 sec standing/30 sec sitting-316/253W-50/70rpm)/2r
5x 5 min (3 min/2 min-253/31…

 View workout
06/26/21 51,117m 1:38:00.0 1:55.0

15 min warm up
30 min, 80rpm, 196W
3x 5 min (20sec/40 sec - 300/253W - 100rpm/80rpm)
20 min, 80rpm 196W
16x 30sec standin…

 View workout
06/25/21 44,983m 1:28:00.0 1:57.3

15 min warm up
20 min, 90rpm, 196W
10x 2 min/1 min rest, standing, 50-60rpm, 221W
3x 6 min/3 min rest (6x(20 sec/40 sec - 100…

 View workout
06/24/21 10,000m 41:26.4 2:04.3 View workout
06/24/21 943m 3:42.6 1:58.0 View workout
06/24/21 38,975m 1:17:00.0 1:58.5

15 min warm up
1x 22min, 90rpm, 212W
6x 3min (50/80/110rpm - 221W)
1x 22min, 100rpm, 196W

 View workout
06/23/21 31,588m 1:00:00.0 1:53.9 View workout
06/23/21 10,000m 38:52.6 1:56.6 View workout
06/22/21 35,775m 1:08:00.0 1:54.0

10 min warm up
1x 9min (221/196/221W)/90sec rest
10x 3 min/90sec rest (253W, 50-70rpm)
1x 9min (221/196/221W)/90sec rest
…

 View workout
06/22/21 9,654m 35:18.0 1:49.6

4827m/3218m/1609m
Rest 3m/2m
Rate open

The GA Summer 6-Miler! Target 10k PB pace to start (or faster). That’s a…

 View workout
06/21/21 50,109m 1:36:00.0 1:54.9

15 min warm up
2x 9min (3x (2 min/1 min))/90 sec rest- 196/221W
3x 6 min (6x (25 sec stand/35 sec sit))/90 sec rest- - 221/316W

View workout
06/20/21 22,000m 44:05.8 2:00.2

Single Distance
16k to 30k (choice)
Rate low/open

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

 View workout
06/20/21 21,097m 1:26:43.1 2:03.3 View workout
06/19/21 41,229m 1:21:00.0 1:57.8

15 min warm up
4x 4 min (alternating 1 min stand/1 min sit) 196W, 50-70rpm
15x 2 min standing 221W, 50-70rpm
20 min cool down…

 View workout
06/18/21 30,000m 58:08.0 1:56.2 View workout
06/18/21 9,000m 36:26.6 2:01.4

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

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

 View workout
06/18/21 600m 1:47.7 1:29.7 View workout
06/18/21 5,000m 18:42.3 1:52.2 View workout
06/17/21 56,024m 1:47:00.0 1:54.5 View workout