Alice
Wright
Training Log
Past 7 Days
Totals
April 10 - 16, 2024
Distance
59.83 mi
Workouts
10
Duration
6:21:35 hr
Sunday, Apr 14, 2024 at 3:07 AM
Run
14.14 mi
1:35:52 hr
6:46 min/mi
Kilkenny Run
Kilkenny Run
| Avg Heart Rate | 154 bpm |
| Avg Power | 185 watts |
| Avg Cadence | 188 spm |
| Elev. Gain | 279 ft |
| Max Heart Rate | 201 bpm |
| Max Power | 272 watts |
| Max Cadence | 202 spm |
| Elev. Loss | 256 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 7:15 | 7:15 min/mi | 168 watts | 140 bpm | 0 ft | 187 spm |
| 2 | 1.00 mi | 7:23 | 7:23 min/mi | 170 watts | 146 bpm | 7 ft | 188 spm |
| 3 | 1.00 mi | 7:24 | 7:24 min/mi | 175 watts | 144 bpm | 52 ft | 188 spm |
| 4 | 1.00 mi | 7:07 | 7:07 min/mi | 172 watts | 140 bpm | 7 ft | 187 spm |
| 5 | 1.00 mi | 7:08 | 7:08 min/mi | 177 watts | 141 bpm | 7 ft | 187 spm |
| 6 | 1.00 mi | 7:03 | 7:03 min/mi | 173 watts | 137 bpm | 13 ft | 188 spm |
| 7 | 1.00 mi | 6:57 | 6:57 min/mi | 184 watts | 157 bpm | 13 ft | 186 spm |
| 8 | 1.00 mi | 7:05 | 7:05 min/mi | 180 watts | 160 bpm | 30 ft | 186 spm |
| 9 | 1.00 mi | 6:57 | 6:57 min/mi | 183 watts | 151 bpm | 20 ft | 187 spm |
| 10 | 1.00 mi | 6:46 | 6:46 min/mi | 182 watts | 145 bpm | 7 ft | 187 spm |
| 11 | 1.00 mi | 5:35 | 5:35 min/mi | 228 watts | 172 bpm | 13 ft | 190 spm |
| 12 | 1.00 mi | 5:33 | 5:33 min/mi | 222 watts | 190 bpm | 13 ft | 193 spm |
| 13 | 1.00 mi | 5:26 | 5:26 min/mi | 230 watts | 182 bpm | 26 ft | 192 spm |
| 14 | 1.00 mi | 7:05 | 7:05 min/mi | 178 watts | 170 bpm | 46 ft | 185 spm |
| 15 | 0.14 mi | 1:02 | 7:13 min/mi | 203 watts | 164 bpm | 26 ft | 185 spm |
Saturday, Apr 13, 2024 at 4:08 AM
Run - Long Run
10.15 mi
1:11:20 hr
7:01 min/mi
Easy LR, optional 5k progression
Easy LR here, with the option to progress the last 3 miles.
| Avg Heart Rate | 147 bpm |
| Avg Power | 179 watts |
| Avg Cadence | 188 spm |
| Elev. Gain | 121 ft |
| Max Heart Rate | 171 bpm |
| Max Power | 218 watts |
| Max Cadence | 226 spm |
| Elev. Loss | 184 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 7:10 | 7:10 min/mi | 170 watts | 143 bpm | 7 ft | 187 spm |
| 2 | 1.00 mi | 7:11 | 7:11 min/mi | 175 watts | 147 bpm | 0 ft | 189 spm |
| 3 | 1.00 mi | 7:17 | 7:17 min/mi | 171 watts | 143 bpm | 33 ft | 187 spm |
| 4 | 1.00 mi | 7:01 | 7:01 min/mi | 179 watts | 149 bpm | 7 ft | 188 spm |
| 5 | 1.00 mi | 7:05 | 7:05 min/mi | 177 watts | 149 bpm | 7 ft | 188 spm |
| 6 | 1.00 mi | 6:58 | 6:58 min/mi | 183 watts | 150 bpm | 13 ft | 188 spm |
| 7 | 1.00 mi | 7:11 | 7:11 min/mi | 180 watts | 146 bpm | 23 ft | 187 spm |
| 8 | 1.00 mi | 7:02 | 7:02 min/mi | 179 watts | 145 bpm | 7 ft | 189 spm |
| 9 | 1.00 mi | 6:49 | 6:49 min/mi | 186 watts | 144 bpm | 7 ft | 189 spm |
| 10 | 1.00 mi | 6:39 | 6:39 min/mi | 186 watts | 151 bpm | 20 ft | 188 spm |
| 11 | 0.15 mi | 0:53 | 5:52 min/mi | 208 watts | 164 bpm | 0 ft | 190 spm |
Friday, Apr 12, 2024 at 6:14 AM
Run
9.14 mi
1:12:41 hr
7:57 min/mi
Dublin 8 Run
Dublin 8 Run
| Avg Heart Rate | 143 bpm |
| Avg Power | 159 watts |
| Avg Cadence | 187 spm |
| Elev. Gain | 236 ft |
| Max Heart Rate | 176 bpm |
| Max Power | 265 watts |
| Max Cadence | 206 spm |
| Elev. Loss | 210 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 8:13 | 8:13 min/mi | 155 watts | 124 bpm | 39 ft | 187 spm |
| 2 | 1.00 mi | 7:56 | 7:56 min/mi | 158 watts | 126 bpm | 13 ft | 187 spm |
| 3 | 1.00 mi | 7:52 | 7:52 min/mi | 156 watts | 140 bpm | 7 ft | 187 spm |
| 4 | 1.00 mi | 8:04 | 8:04 min/mi | 141 watts | 154 bpm | 7 ft | 185 spm |
| 5 | 1.00 mi | 7:50 | 7:50 min/mi | 163 watts | 131 bpm | 7 ft | 188 spm |
| 6 | 1.00 mi | 8:10 | 8:10 min/mi | 156 watts | 141 bpm | 20 ft | 187 spm |
| 7 | 1.00 mi | 7:55 | 7:55 min/mi | 159 watts | 164 bpm | 7 ft | 187 spm |
| 8 | 1.00 mi | 8:16 | 8:16 min/mi | 170 watts | 157 bpm | 98 ft | 184 spm |
| 9 | 1.00 mi | 7:22 | 7:22 min/mi | 174 watts | 153 bpm | 39 ft | 187 spm |
| 10 | 0.14 mi | 0:58 | 7:12 min/mi | 171 watts | 150 bpm | 0 ft | 188 spm |
Thursday, Apr 11, 2024 at 2:11 AM
Run
2.17 mi
16:53 min
7:46 min/mi
Kilkenny Run
Kilkenny Run
| Avg Heart Rate | 138 bpm |
| Avg Power | 164 watts |
| Avg Cadence | 185 spm |
| Elev. Gain | 52 ft |
| Max Heart Rate | 155 bpm |
| Max Power | 328 watts |
| Max Cadence | 206 spm |
| Elev. Loss | 46 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 7:35 | 7:35 min/mi | 164 watts | 130 bpm | 7 ft | 185 spm |
| 2 | 1.00 mi | 7:57 | 7:57 min/mi | 165 watts | 144 bpm | 39 ft | 185 spm |
| 3 | 0.17 mi | 1:20 | 7:47 min/mi | 164 watts | 150 bpm | 7 ft | 183 spm |
Thursday, Apr 11, 2024 at 1:49 AM
Run
2.00 mi
15:26 min
7:42 min/mi
Kilkenny Run
Kilkenny Run
| Avg Heart Rate | 148 bpm |
| Avg Power | 164 watts |
| Avg Cadence | 186 spm |
| Elev. Gain | 13 ft |
| Max Heart Rate | 161 bpm |
| Max Power | 183 watts |
| Max Cadence | 194 spm |
| Elev. Loss | 7 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 7:43 | 7:43 min/mi | 164 watts | 147 bpm | 13 ft | 186 spm |
| 2 | 1.00 mi | 7:40 | 7:40 min/mi | 164 watts | 149 bpm | 0 ft | 185 spm |
| 3 | 0.00 mi | 0:03 | 12:10 min/mi | 173 watts | 128 bpm | 0 ft | 90 spm |
Invalid date
Run - Track Workout
8.00 mi
4 x (400, mile, 400)
75, 5.11, 74
74, 5.10, 74
74, 5.09, 74
73, 5.06, 72
I jogged the 3 min recovery and did mile jog at the end (the extra 2 miles)
Wednesday, Apr 10, 2024 at 11:50 PM
Run
2.01 mi
15:03 min
7:28 min/mi
Kilkenny Run
Kilkenny Run
| Avg Heart Rate | 143 bpm |
| Avg Power | 171 watts |
| Avg Cadence | 189 spm |
| Elev. Gain | 59 ft |
| Max Heart Rate | 158 bpm |
| Max Power | 212 watts |
| Max Cadence | 202 spm |
| Elev. Loss | 62 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 7:31 | 7:31 min/mi | 162 watts | 138 bpm | 0 ft | 188 spm |
| 2 | 1.00 mi | 7:24 | 7:24 min/mi | 180 watts | 149 bpm | 59 ft | 191 spm |
| 3 | 0.01 mi | 0:07 | 8:55 min/mi | 177 watts | 154 bpm | 0 ft | 190 spm |
Wednesday, Apr 10, 2024 at 5:51 AM
Run - Hybrid
8.15 mi
1:03:23 hr
7:46 min/mi
4 x 400-1600-400
Last time around on this workout. Let's aim for something similar as the previous time, but take into account how you feel coming off the travel and adjust accordingly. This doesn't need to be a home run by any stretch. Just getting in work faster than race pace will be great.
4 x 400-1600-400 (1:00 R, 2:00 R, 3:00 R)
Once again, start the 400s at 75-76 and 1600s at 5:20. You can progress if that feels comfortable.
| Avg Heart Rate | 137 bpm |
| Avg Power | 162 watts |
| Avg Cadence | 185 spm |
| Elev. Gain | 171 ft |
| Max Heart Rate | 169 bpm |
| Max Power | 225 watts |
| Max Cadence | 204 spm |
| Elev. Loss | 187 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 8:15 | 8:15 min/mi | 149 watts | 123 bpm | 33 ft | 183 spm |
| 2 | 1.00 mi | 8:02 | 8:02 min/mi | 155 watts | 136 bpm | 13 ft | 185 spm |
| 3 | 1.00 mi | 8:03 | 8:03 min/mi | 158 watts | 129 bpm | 13 ft | 184 spm |
| 4 | 1.00 mi | 7:38 | 7:38 min/mi | 162 watts | 137 bpm | 0 ft | 186 spm |
| 5 | 1.00 mi | 7:37 | 7:37 min/mi | 167 watts | 156 bpm | 20 ft | 186 spm |
| 6 | 1.00 mi | 7:27 | 7:27 min/mi | 167 watts | 132 bpm | 13 ft | 186 spm |
| 7 | 1.00 mi | 7:25 | 7:25 min/mi | 168 watts | 132 bpm | 13 ft | 187 spm |
| 8 | 1.00 mi | 7:42 | 7:42 min/mi | 172 watts | 145 bpm | 66 ft | 186 spm |
| 9 | 0.15 mi | 1:09 | 7:59 min/mi | 161 watts | 153 bpm | 0 ft | 183 spm |
Wednesday, Apr 10, 2024 at 5:36 AM
Run
1.03 mi
6:28 min
6:17 min/mi
Kilkenny Run
Kilkenny Run
| Avg Heart Rate | 150 bpm |
| Avg Power | 189 watts |
| Avg Cadence | 187 spm |
| Elev. Gain | 20 ft |
| Max Heart Rate | 176 bpm |
| Max Power | 270 watts |
| Max Cadence | 200 spm |
| Elev. Loss | 13 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 6:19 | 6:19 min/mi | 188 watts | 150 bpm | 20 ft | 186 spm |
| 2 | 0.03 mi | 0:09 | 5:24 min/mi | 268 watts | 153 bpm | 0 ft | 196 spm |
Wednesday, Apr 10, 2024 at 4:46 AM
Run
3.03 mi
24:25 min
8:03 min/mi
Kilkenny Run
Kilkenny Run
| Avg Heart Rate | 130 bpm |
| Avg Power | 156 watts |
| Avg Cadence | 185 spm |
| Elev. Gain | 66 ft |
| Max Heart Rate | 143 bpm |
| Max Power | 188 watts |
| Max Cadence | 194 spm |
| Elev. Loss | 72 ft |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 mi | 8:16 | 8:16 min/mi | 151 watts | 126 bpm | 13 ft | 185 spm |
| 2 | 1.00 mi | 8:07 | 8:07 min/mi | 155 watts | 132 bpm | 33 ft | 184 spm |
| 3 | 1.00 mi | 7:47 | 7:47 min/mi | 162 watts | 132 bpm | 20 ft | 186 spm |
| 4 | 0.03 mi | 0:14 | 7:53 min/mi | 155 watts | 136 bpm | 0 ft | 183 spm |
