Larry Tiglao

Log

Date Distance Time Pace Comments Action
01/21/21 6,000m 21:47.0 1:48.9 View workout
01/20/21 15,821m 30:00.0 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 3,854m 13:20.0 1:43.7 View workout
01/20/21 7,746m 30:00.0 1:56.1 View workout
01/19/21 32,043m 1:00:00.0 1:52.3 View workout
01/19/21 6,000m 21:39.9 1:48.3 View workout
01/19/21 8,162m 30:00.0 1:50.2 View workout
01/18/21 16,000m 29:49.6 1:51.8

Single Distance
16k to 30k (choice)

4k PB pace +18-22 seconds; or 70-75% MHR

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01/18/21 10,000m 38:44.9 1:56.2 View workout
01/17/21 33,221m 1:00:00.0 1:48.3 View workout
01/16/21 9,977m 40:00.0 2:00.2

Variable Time
40min cont. (10m/5m/10m/5m/10m)
Rate 40/open

2k PB pace + 20 seconds at r40.
Alternate with ~10k PB pac…

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01/16/21 4,800m 17:50.9 1:51.5 View workout
01/16/21 3,551m 12:00.0 1:41.3 View workout
01/16/21 1,021m 4:08.2 2:01.5 View workout
01/16/21 1,107m 4:19.1 1:57.0 View workout
01/15/21 24,051m 45:00.0 1:52.2 View workout
01/15/21 9,198m 36:00.0 1:57.4

Variable Time
5 or 6x 6:00 cont. (3m/2m/1m)
Rest 3m
Rate 42/44/46

2k pace + 17-18 start. Increase pace -2/-3 seconds w…

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01/15/21 7,746m 30:00.0 1:56.1

Single Time
30min to 60min (choice)
Rate 22 or "open"

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

View workout
01/15/21 2,000m 6:38.6 1:39.6 View workout
01/15/21 2,000m 7:47.9 1:56.9 View workout