Abby Nichols - Final Surge Athlete Page

Training Log

Distance

76.96 mi

Workouts

Duration

10:05:51 hr

Run - Long Run

15.01 mi

1:44:47 hr

6:58 min/mi

Progression LR

10 easy, progress the last 5 down to tempo effort

Avg Heart Rate	157 bpm
Avg Cadence	194 spm
Elev. Gain	515 ft

Max Heart Rate	183 bpm
Max Cadence	208 spm
Elev. Loss	535 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	15.00 mi	1:44:44	6:58 min/mi	157 bpm	515 ft	194 spm
2	0.01 mi	0:03	6:13 min/mi	179 bpm	0 ft	200 spm

Run - Easy Run

8.08 mi

1:04:58 hr

8:02 min/mi

Avg Heart Rate	138 bpm
Avg Cadence	187 spm
Elev. Gain	246 ft

Max Heart Rate	156 bpm
Max Cadence	234 spm
Elev. Loss	256 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	8.08 mi	1:04:58	8:02 min/mi	138 bpm	247 ft	187 spm

Run - Easy Run

4.03 mi

32:58 min

8:11 min/mi

Avg Heart Rate	136 bpm
Avg Cadence	185 spm
Elev. Gain	92 ft

Max Heart Rate	155 bpm
Max Cadence	192 spm
Elev. Loss	95 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	4.03 mi	32:58	8:11 min/mi	136 bpm	94 ft	185 spm

Run - Track Workout

9.13 mi

1:28:02 hr

9:38 min/mi

2 x 600-400-300-200

1k @ 3:30 (1:00 R) 2x200 @ 34-35 (200 jog) 2 x 600-400-300-200 (2:30 R, 2:00 R, 1:30 R) (2:00-3:00 R between sets) 600 @ 3K effort 400 @ Mile effort 300 @ 1500 effort 200 @ 800 effort

Avg Heart Rate	140 bpm
Avg Cadence	182 spm
Elev. Gain	338 ft

Max Heart Rate	168 bpm
Max Cadence	230 spm
Elev. Loss	341 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	3.35 mi	27:08	8:05 min/mi	143 bpm	174 ft	186 spm
2	0.64 mi	3:21	5:16 min/mi	132 bpm	0 ft	202 spm
3	0.03 mi	1:26	43:24 min/mi	134 bpm	6 ft	147 spm
4	0.13 mi	0:33	4:26 min/mi	123 bpm	0 ft	202 spm
5	0.13 mi	1:12	9:25 min/mi	146 bpm	11 ft	181 spm
6	0.13 mi	0:34	4:29 min/mi	155 bpm	0 ft	206 spm
7	0.06 mi	3:19	57:46 min/mi	136 bpm	0 ft	150 spm
8	0.38 mi	1:43	4:36 min/mi	147 bpm	15 ft	210 spm
9	0.11 mi	2:32	23:24 min/mi	141 bpm	0 ft	139 spm
10	0.25 mi	1:05	4:17 min/mi	131 bpm	7 ft	217 spm
11	0.10 mi	2:01	19:30 min/mi	140 bpm	0 ft	134 spm
12	0.19 mi	0:48	4:15 min/mi	137 bpm	0 ft	206 spm
13	0.04 mi	1:35	35:24 min/mi	149 bpm	0 ft	137 spm
14	0.13 mi	0:31	4:11 min/mi	134 bpm	5 ft	212 spm
15	0.16 mi	3:49	23:48 min/mi	138 bpm	5 ft	142 spm
16	0.38 mi	1:40	4:24 min/mi	144 bpm	10 ft	206 spm
17	0.12 mi	2:37	21:19 min/mi	140 bpm	5 ft	127 spm
18	0.25 mi	1:02	4:08 min/mi	132 bpm	0 ft	219 spm
19	0.09 mi	2:02	22:04 min/mi	140 bpm	16 ft	130 spm
20	0.19 mi	0:48	4:13 min/mi	142 bpm	0 ft	207 spm
21	0.04 mi	1:39	37:56 min/mi	138 bpm	0 ft	189 spm
22	0.12 mi	0:30	4:11 min/mi	152 bpm	0 ft	218 spm
23	0.26 mi	9:32	36:14 min/mi	127 bpm	18 ft	119 spm
24	1.83 mi	16:21	8:55 min/mi	143 bpm	83 ft	181 spm

Run - Easy Run

9.01 mi

1:07:22 hr

7:28 min/mi

Avg Heart Rate	148 bpm
Avg Cadence	191 spm
Elev. Gain	285 ft

Max Heart Rate	171 bpm
Max Cadence	208 spm
Elev. Loss	279 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	9.01 mi	1:07:22	7:28 min/mi	148 bpm	288 ft	191 spm

Run - Easy Run

4.01 mi

33:02 min

8:13 min/mi

Avg Heart Rate	141 bpm
Avg Cadence	185 spm
Elev. Gain	105 ft

Max Heart Rate	156 bpm
Max Cadence	192 spm
Elev. Loss	144 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	4.01 mi	33:02	8:13 min/mi	141 bpm	106 ft	185 spm

Run - Lactate Threshold

12.74 mi

1:32:59 hr

7:17 min/mi

2 x 3 mi LT, 3'-2'-1' fartlek

At Buffalo Park: 2 x 3 mi LT (2:00 R, 3:00 R), Fartlek of 3:00 on/1:30 off/2:00 on/1:00 off/1:00, starting at the pace you finished the 3 mi LT, and progressing as you go. Start the 3 mi LT at 5:45-5:50/mi.

Avg Heart Rate	158 bpm
Avg Cadence	195 spm
Elev. Gain	335 ft

Max Heart Rate	186 bpm
Max Cadence	226 spm
Elev. Loss	364 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	3.07 mi	24:57	8:08 min/mi	143 bpm	147 ft	187 spm
2	0.08 mi	0:25	5:04 min/mi	101 bpm	0 ft	215 spm
3	0.00 mi	0:04	18:10 min/mi	118 bpm	0 ft	208 spm
4	0.07 mi	0:20	5:01 min/mi	123 bpm	0 ft	216 spm
5	0.00 mi	0:03	12:56 min/mi	115 bpm	0 ft	102 spm
6	3.00 mi	17:22	5:47 min/mi	166 bpm	37 ft	203 spm
7	0.10 mi	2:51	29:45 min/mi	144 bpm	0 ft	153 spm
8	3.00 mi	17:16	5:45 min/mi	177 bpm	49 ft	204 spm
9	0.09 mi	5:05	59:11 min/mi	142 bpm	5 ft	124 spm
10	0.53 mi	3:00	5:38 min/mi	169 bpm	21 ft	208 spm
11	0.18 mi	1:34	8:37 min/mi	167 bpm	5 ft	181 spm
12	0.38 mi	2:01	5:24 min/mi	172 bpm	0 ft	207 spm
13	0.09 mi	1:00	11:46 min/mi	167 bpm	0 ft	175 spm
14	0.21 mi	1:01	4:53 min/mi	173 bpm	0 ft	209 spm
15	1.94 mi	15:53	8:11 min/mi	148 bpm	82 ft	186 spm

Run

0.77 mi

9:20 min

12:11 min/mi

Avg Heart Rate	123 bpm
Avg Cadence	171 spm
Elev. Gain	30 ft

Max Heart Rate	146 bpm
Max Cadence	242 spm
Elev. Loss	33 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.00 mi	0:02	18:56 min/mi	96 bpm	0 ft
2	0.12 mi	0:30	4:04 min/mi	107 bpm	7 ft	225 spm
3	0.14 mi	2:48	20:22 min/mi	126 bpm	12 ft	157 spm
4	0.13 mi	0:29	3:53 min/mi	125 bpm	0 ft	216 spm
5	0.14 mi	3:02	21:20 min/mi	131 bpm	0 ft	144 spm
6	0.12 mi	0:29	4:00 min/mi	117 bpm	7 ft	224 spm
7	0.11 mi	1:58	17:35 min/mi	121 bpm	8 ft	139 spm

Run - Easy Run + Drills, Hills

7.98 mi

1:46 hr

7:36 min/mi

+ 3 x 200

3:00 R on each. Build each 50. This is practice for the last 200 at the Olympic Trials.

Avg Heart Rate	153 bpm
Avg Cadence	190 spm
Elev. Gain	308 ft

Max Heart Rate	175 bpm
Max Cadence	198 spm
Elev. Loss	285 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	7.98 mi	1:00:46	7:36 min/mi	153 bpm	310 ft	190 spm

Run - Easy Run

6.21 mi

51:33 min

8:18 min/mi

Avg Heart Rate	136 bpm
Avg Cadence	186 spm
Elev. Gain	200 ft

Max Heart Rate	157 bpm
Max Cadence	224 spm
Elev. Loss	187 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	6.21 mi	51:33	8:18 min/mi	136 bpm	201 ft	186 spm

Abby
Nichols

Abby
Nichols

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Training Log

AbbyNichols

AbbyNichols

Bio

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Training Log

Abby
Nichols

Abby
Nichols