Alice
Wright

Training Log
Bio

Alice
Wright

Bio

Training Log

Totals
March 22 - 28, 2024
Distance
61.95 mi
Workouts
10
Duration
7:17:57 hr
Wednesday, Mar 27, 2024 at 8:37 AM
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Run - Track Workout
5.14 mi
38:19 min
7:27 min/mi
4 x 400-mile-400
Recorded on my stop watch again bc it’s less confusing than the GPS…here are the splits: (74, 5.16, 73) (74, 5.11, 73) (73, 5.07, 73) (73, 5.06, 70) Happy with this one! Getting closer to finally breaking 5 and 70 again 🤠
Avg Heart Rate 142 bpm
Avg Power 170 watts
Avg Cadence 186 spm
Elev. Gain 98 ft
Max Heart Rate 157 bpm
Max Power 208 watts
Max Cadence 198 spm
Elev. Loss 92 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:307:30 min/mi168 watts137 bpm33 ft186 spm
21.00 mi7:327:32 min/mi167 watts140 bpm7 ft187 spm
31.00 mi7:217:21 min/mi172 watts144 bpm13 ft187 spm
41.00 mi7:427:42 min/mi167 watts143 bpm26 ft185 spm
51.00 mi7:087:08 min/mi174 watts145 bpm20 ft185 spm
60.14 mi1:047:30 min/mi181 watts145 bpm0 ft184 spm
Wednesday, Mar 27, 2024 at 6:53 AM
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Run - Hybrid
2.09 mi
16:04 min
7:42 min/mi
4 x 400-1600-400
Second time around on this workout. Let's aim for something similar as the last time. 4 x 400-1600-400 (1:00 R, 2:00 R, 3:00 R) Start the 400s at 75-76 and 1600s at 5:20. You can progress if that feels comfortable.
Avg Heart Rate 149 bpm
Avg Power 163 watts
Avg Cadence 189 spm
Elev. Gain 39 ft
Max Heart Rate 171 bpm
Max Power 199 watts
Max Cadence 204 spm
Elev. Loss 52 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:407:40 min/mi161 watts145 bpm7 ft189 spm
21.00 mi7:427:42 min/mi163 watts151 bpm26 ft189 spm
30.09 mi0:428:13 min/mi177 watts158 bpm7 ft191 spm
Tuesday, Mar 26, 2024 at 2:34 PM
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Run
7.01 mi
52:05 min
7:25 min/mi
Tempe Run
Tempe Run
Avg Heart Rate 141 bpm
Avg Power 170 watts
Avg Cadence 190 spm
Elev. Gain 131 ft
Max Heart Rate 166 bpm
Max Power 208 watts
Max Cadence 210 spm
Elev. Loss 92 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:487:48 min/mi162 watts131 bpm33 ft188 spm
21.00 mi7:187:18 min/mi173 watts145 bpm13 ft191 spm
31.00 mi7:187:18 min/mi171 watts139 bpm7 ft191 spm
41.00 mi7:317:31 min/mi168 watts146 bpm33 ft189 spm
51.00 mi7:237:23 min/mi171 watts140 bpm20 ft190 spm
61.00 mi7:167:16 min/mi173 watts143 bpm0 ft191 spm
71.00 mi7:227:22 min/mi173 watts146 bpm26 ft190 spm
80.01 mi0:059:39 min/mi173 watts150 bpm0 ft190 spm
Tuesday, Mar 26, 2024 at 10:30 AM
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Run
4.15 mi
30:36 min
7:21 min/mi
Phoenix Run
Phoenix Run
Avg Heart Rate 137 bpm
Avg Power 170 watts
Avg Cadence 190 spm
Elev. Gain 62 ft
Max Heart Rate 149 bpm
Max Power 185 watts
Max Cadence 206 spm
Elev. Loss 59 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:297:29 min/mi167 watts136 bpm0 ft188 spm
21.00 mi7:277:27 min/mi170 watts137 bpm20 ft190 spm
31.00 mi7:107:10 min/mi173 watts139 bpm7 ft190 spm
41.00 mi7:197:19 min/mi170 watts136 bpm30 ft190 spm
50.15 mi1:107:35 min/mi158 watts135 bpm7 ft189 spm
Monday, Mar 25, 2024 at 6:14 PM
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Run
3.17 mi
23:51 min
7:31 min/mi
Phoenix Run
Phoenix Run
Avg Heart Rate 133 bpm
Avg Power 166 watts
Avg Cadence 188 spm
Elev. Gain 20 ft
Max Heart Rate 152 bpm
Max Power 213 watts
Max Cadence 198 spm
Elev. Loss 33 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:427:42 min/mi162 watts130 bpm13 ft187 spm
21.00 mi7:297:29 min/mi166 watts133 bpm0 ft189 spm
31.00 mi7:237:23 min/mi170 watts134 bpm7 ft189 spm
40.17 mi1:167:18 min/mi174 watts141 bpm0 ft185 spm
Monday, Mar 25, 2024 at 9:12 AM
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Run
10.03 mi
1:13:03 hr
7:17 min/mi
Scottsdale Run
Scottsdale Run
Avg Heart Rate 147 bpm
Avg Power 173 watts
Avg Cadence 188 spm
Elev. Gain 171 ft
Max Heart Rate 164 bpm
Max Power 244 watts
Max Cadence 254 spm
Elev. Loss 171 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:397:39 min/mi165 watts135 bpm26 ft187 spm
21.00 mi7:117:11 min/mi174 watts147 bpm7 ft189 spm
31.00 mi7:157:15 min/mi175 watts147 bpm13 ft190 spm
41.00 mi7:137:13 min/mi175 watts147 bpm20 ft189 spm
51.00 mi7:177:17 min/mi172 watts149 bpm26 ft189 spm
61.00 mi7:127:12 min/mi175 watts150 bpm26 ft189 spm
71.00 mi7:107:10 min/mi175 watts143 bpm7 ft189 spm
81.00 mi7:197:19 min/mi172 watts145 bpm20 ft190 spm
91.00 mi7:157:15 min/mi172 watts149 bpm7 ft186 spm
101.00 mi7:147:14 min/mi176 watts153 bpm20 ft186 spm
110.03 mi0:137:51 min/mi173 watts153 bpm0 ft183 spm
Saturday, Mar 23, 2024 at 9:49 AM
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Run
2.01 mi
14:18 min
7:07 min/mi
Phoenix Run
Phoenix Run
Avg Heart Rate 150 bpm
Avg Power 180 watts
Avg Cadence 187 spm
Elev. Gain 72 ft
Max Heart Rate 166 bpm
Max Power 233 watts
Max Cadence 192 spm
Elev. Loss 59 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:087:08 min/mi181 watts149 bpm46 ft187 spm
21.00 mi7:067:06 min/mi179 watts150 bpm26 ft187 spm
30.01 mi0:048:15 min/mi171 watts154 bpm0 ft180 spm
Saturday, Mar 23, 2024 at 8:24 AM
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Run
14.00 mi
1:20:03 hr
5:43 min/mi
Maricopa County Run
Maricopa County Run
Avg Heart Rate 173 bpm
Avg Power 221 watts
Avg Cadence 191 spm
Elev. Gain 157 ft
Max Heart Rate 199 bpm
Max Power 273 watts
Max Cadence 202 spm
Elev. Loss 269 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi5:395:39 min/mi222 watts162 bpm7 ft193 spm
21.00 mi5:405:40 min/mi223 watts171 bpm13 ft192 spm
31.00 mi5:365:36 min/mi223 watts175 bpm7 ft192 spm
40.50 mi3:116:25 min/mi201 watts164 bpm0 ft189 spm
51.00 mi5:375:37 min/mi222 watts173 bpm7 ft193 spm
61.00 mi5:345:34 min/mi226 watts174 bpm7 ft193 spm
71.00 mi5:355:35 min/mi226 watts174 bpm7 ft193 spm
80.50 mi3:136:27 min/mi203 watts167 bpm0 ft187 spm
91.00 mi5:365:36 min/mi222 watts170 bpm0 ft192 spm
101.00 mi5:425:42 min/mi221 watts172 bpm7 ft191 spm
111.00 mi5:325:32 min/mi223 watts175 bpm7 ft192 spm
121.00 mi6:036:03 min/mi212 watts169 bpm33 ft189 spm
131.00 mi5:355:35 min/mi226 watts174 bpm13 ft191 spm
141.00 mi5:375:37 min/mi218 watts178 bpm7 ft191 spm
151.00 mi5:455:45 min/mi226 watts187 bpm46 ft191 spm
160.00 mi0:017:10 min/mi228 watts180 bpm0 ft96 spm
Saturday, Mar 23, 2024 at 7:42 AM
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Run - Long Run
4.20 mi
31:36 min
7:31 min/mi
4 x 3 mi
Warm up 2-3 mi, straight in to 4 x 3 mi @ 5:35-5:40 (0.5 mi steady @ 6:35-6:40/mi recovery), 1-2 mi cool down Once again, the purpose here is to build marathon pace into your long run, moving in and out of the pace to build familiarity with how it feels and callous the legs to incorporate race effort into long workouts. You can add mileage on the front or back of this if you'd like to make this a longer effort.
Avg Heart Rate 140 bpm
Avg Power 168 watts
Avg Cadence 187 spm
Elev. Gain 92 ft
Max Heart Rate 173 bpm
Max Power 204 watts
Max Cadence 202 spm
Elev. Loss 46 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:487:48 min/mi160 watts140 bpm20 ft186 spm
21.00 mi7:417:41 min/mi167 watts140 bpm20 ft187 spm
31.00 mi7:287:28 min/mi171 watts140 bpm33 ft187 spm
41.00 mi7:137:13 min/mi175 watts138 bpm13 ft187 spm
50.20 mi1:247:06 min/mi181 watts145 bpm7 ft188 spm
Friday, Mar 22, 2024 at 11:03 AM
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Run
10.14 mi
1:17:57 hr
7:41 min/mi
Phoenix Run
Phoenix Run
Avg Heart Rate 137 bpm
Avg Power 165 watts
Avg Cadence 187 spm
Elev. Gain 230 ft
Max Heart Rate 152 bpm
Max Power 211 watts
Max Cadence 196 spm
Elev. Loss 171 ft
Lap Distance Time Pace Power Heart Rate Elevation Cadence
11.00 mi7:457:45 min/mi165 watts137 bpm20 ft188 spm
21.00 mi7:487:48 min/mi167 watts138 bpm59 ft188 spm
31.00 mi7:397:39 min/mi168 watts142 bpm46 ft188 spm
41.00 mi7:367:36 min/mi167 watts136 bpm13 ft187 spm
51.00 mi7:467:46 min/mi165 watts137 bpm26 ft186 spm
61.00 mi7:577:57 min/mi158 watts137 bpm13 ft186 spm
71.00 mi7:517:51 min/mi163 watts138 bpm26 ft186 spm
81.00 mi7:467:46 min/mi160 watts136 bpm20 ft187 spm
91.00 mi7:167:16 min/mi169 watts134 bpm0 ft188 spm
101.00 mi7:237:23 min/mi171 watts139 bpm7 ft188 spm
110.14 mi1:067:43 min/mi166 watts141 bpm0 ft187 spm