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Larry Tiglao

Log

Date Distance Time Pace Comments Action
06/16/21 22,838m 45:00.0 1:58.2

Single Time
30min to 60min (choice)

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

 View workout
06/16/21 16,000m 57:59.7 1:48.7

Interval Distance
15+x 500m
Rest 1m
Rate open

Start as fast as you feel like you can sustain (around 2k +6-10, likely)…

 View workout
06/15/21 40,414m 1:17:00.0 1:54.3

15 min warm up
2x 12 min, 90rpm, 213W
6x 3 min, 80-90rpm, 332W
20 min, 100rpm, 196W

 View workout
06/14/21 20,000m 40:38.8 2:01.9

Single Distance
16k to 30k (choice)

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

 View workout
06/14/21 12,000m 49:24.3 2:03.5

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

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

 View workout
06/13/21 57,676m 1:49:00.0 1:53.3

15 min warm up
20 min, 90rpm, 196W
6x 9min (3x(2min-253W/1 min-338W)/2 min rest)
20 min, 90rpm, 196W

 View workout
06/12/21 42,463m 1:21:00.0 1:54.4 View workout
06/11/21 29,573m 1:00:00.0 2:01.7 View workout
06/11/21 10,000m 40:42.5 2:02.1

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

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

 View workout
06/11/21 1,500m 5:25.8 1:48.6 View workout
06/11/21 400m 1:11.5 1:29.3 View workout
06/11/21 6,000m 21:55.8 1:49.6 View workout
06/11/21 2,447m 10:00.0 2:02.5 View workout
06/10/21 48,940m 1:34:00.0 1:55.2 View workout
06/09/21 47,690m 1:31:00.0 1:54.4 View workout
06/09/21 8,050m 30:00.0 1:51.8 View workout
06/08/21 25,526m 50:00.0 1:57.5

Single Time
30min to 60min (choice)

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

 View workout
06/08/21 1,785m 6:00.0 1:40.8 View workout
06/08/21 10,307m 40:00.0 1:56.4 View workout
06/08/21 2,510m 10:00.0 1:59.5 View workout