Alex Masai - Final Surge Athlete Page

Training Log

Distance

78.75 mi

Workouts

Duration

9:10:14 hr

Run - Long Run

16.20 mi

1:39:13 hr

6:07 min/mi

Steady LR

Take the first 5k to warm up, then 20k at 3:45/km

Avg Heart Rate	152 bpm
Avg Power	266 watts
Avg Cadence	167 spm
Elev. Gain	315 ft

Max Heart Rate	173 bpm
Max Power	338 watts
Max Cadence	178 spm
Elev. Loss	269 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	0.62 mi	5:05	8:11 min/mi	192 watts	120 bpm	0 ft	169 spm
2	0.62 mi	4:35	7:23 min/mi	217 watts	135 bpm	13 ft	166 spm
3	0.62 mi	4:26	7:09 min/mi	226 watts	140 bpm	13 ft	165 spm
4	0.62 mi	4:22	7:01 min/mi	239 watts	145 bpm	39 ft	164 spm
5	0.62 mi	4:15	6:50 min/mi	229 watts	139 bpm	0 ft	162 spm
6	0.62 mi	3:42	5:57 min/mi	267 watts	153 bpm	0 ft	171 spm
7	0.62 mi	3:42	5:58 min/mi	270 watts	158 bpm	7 ft	167 spm
8	0.62 mi	3:38	5:51 min/mi	278 watts	161 bpm	0 ft	168 spm
9	0.62 mi	3:42	5:57 min/mi	281 watts	162 bpm	33 ft	167 spm
10	0.62 mi	3:32	5:42 min/mi	285 watts	164 bpm	26 ft	168 spm
11	0.62 mi	3:33	5:43 min/mi	288 watts	156 bpm	0 ft	170 spm
12	0.62 mi	3:36	5:48 min/mi	281 watts	156 bpm	7 ft	167 spm
13	0.62 mi	3:43	6:00 min/mi	277 watts	158 bpm	13 ft	165 spm
14	0.62 mi	3:32	5:41 min/mi	280 watts	156 bpm	0 ft	168 spm
15	0.62 mi	3:37	5:50 min/mi	284 watts	157 bpm	13 ft	167 spm
16	0.62 mi	3:41	5:56 min/mi	277 watts	156 bpm	13 ft	167 spm
17	0.62 mi	3:44	6:00 min/mi	284 watts	158 bpm	39 ft	166 spm
18	0.62 mi	3:34	5:44 min/mi	270 watts	150 bpm	0 ft	167 spm
19	0.62 mi	3:38	5:51 min/mi	277 watts	152 bpm	0 ft	168 spm
20	0.62 mi	3:41	5:56 min/mi	275 watts	152 bpm	13 ft	167 spm
21	0.62 mi	3:44	6:00 min/mi	271 watts	153 bpm	7 ft	166 spm
22	0.62 mi	3:37	5:50 min/mi	287 watts	158 bpm	33 ft	167 spm
23	0.62 mi	3:31	5:39 min/mi	291 watts	159 bpm	26 ft	170 spm
24	0.62 mi	3:32	5:41 min/mi	288 watts	155 bpm	7 ft	168 spm
25	0.62 mi	3:36	5:47 min/mi	280 watts	154 bpm	0 ft	166 spm
26	0.62 mi	3:28	5:36 min/mi	293 watts	158 bpm	13 ft	170 spm
27	0.04 mi	0:15	6:21 min/mi	292 watts	158 bpm	0 ft	172 spm

Run - Easy Run

4.17 mi

29:11 min

7:00 min/mi

+ 6 x strides

Avg Heart Rate	136 bpm
Avg Cadence	163 spm
Elev. Gain	56 ft

Max Heart Rate	147 bpm
Max Cadence	174 spm
Elev. Loss	276 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	4:48	7:43 min/mi	121 bpm	0 ft	163 spm
2	0.62 mi	4:19	6:57 min/mi	139 bpm	17 ft	165 spm
3	0.62 mi	4:17	6:54 min/mi	135 bpm	31 ft	161 spm
4	0.62 mi	4:16	6:52 min/mi	138 bpm	0 ft	161 spm
5	0.62 mi	4:16	6:53 min/mi	139 bpm	0 ft	162 spm
6	0.62 mi	4:18	6:55 min/mi	140 bpm	0 ft	164 spm
7	0.44 mi	2:55	6:40 min/mi	140 bpm	11 ft	163 spm

Run - Easy Run

10.41 mi

1:13:59 hr

7:06 min/mi

Avg Heart Rate	154 bpm
Avg Cadence	167 spm
Elev. Gain	302 ft

Max Heart Rate	183 bpm
Max Cadence	192 spm
Elev. Loss	305 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	4:43	7:35 min/mi	126 bpm	0 ft	170 spm
2	0.62 mi	4:33	7:19 min/mi	141 bpm	11 ft	169 spm
3	0.62 mi	4:14	6:49 min/mi	149 bpm	24 ft	165 spm
4	0.62 mi	4:19	6:57 min/mi	155 bpm	0 ft	166 spm
5	0.62 mi	4:19	6:58 min/mi	157 bpm	34 ft	166 spm
6	0.62 mi	4:14	6:49 min/mi	157 bpm	67 ft	168 spm
7	0.62 mi	4:14	6:48 min/mi	159 bpm	17 ft	170 spm
8	0.62 mi	4:17	6:54 min/mi	157 bpm	32 ft	167 spm
9	0.62 mi	4:22	7:02 min/mi	156 bpm	0 ft	165 spm
10	0.62 mi	4:17	6:54 min/mi	164 bpm	0 ft	169 spm
11	0.62 mi	4:22	7:01 min/mi	169 bpm	25 ft	170 spm
12	0.62 mi	4:21	7:01 min/mi	172 bpm	22 ft	167 spm
13	0.62 mi	4:26	7:08 min/mi	173 bpm	0 ft	169 spm
14	0.62 mi	4:20	6:59 min/mi	152 bpm	28 ft	169 spm
15	0.62 mi	4:31	7:16 min/mi	158 bpm	46 ft	164 spm
16	0.62 mi	4:35	7:23 min/mi	165 bpm	10 ft	161 spm
17	0.01 mi	0:08	9:19 min/mi	126 bpm	0 ft	158 spm
18	0.06 mi	0:16	4:50 min/mi	111 bpm	0 ft	187 spm
19	0.01 mi	0:07	9:31 min/mi	112 bpm	0 ft	188 spm
20	0.06 mi	0:16	4:32 min/mi	114 bpm	0 ft	182 spm
21	0.03 mi	1:24	46:51 min/mi	114 bpm	0 ft	118 spm
22	0.06 mi	0:17	4:54 min/mi	106 bpm	0 ft	181 spm
23	0.01 mi	0:06	10:08 min/mi	103 bpm	0 ft	186 spm
24	0.06 mi	0:17	5:02 min/mi	102 bpm	0 ft	178 spm
25	0.02 mi	0:06	5:50 min/mi	107 bpm	0 ft	172 spm
26	0.06 mi	0:17	4:55 min/mi	122 bpm	0 ft	179 spm
27	0.01 mi	0:07	8:48 min/mi	128 bpm	0 ft	180 spm
28	0.06 mi	0:16	4:44 min/mi	111 bpm	0 ft	183 spm
29	0.02 mi	0:04	4:21 min/mi	116 bpm	0 ft	192 spm

Run - Easy Run

11.22 mi

1:19:54 hr

7:07 min/mi

Avg Heart Rate	156 bpm
Avg Cadence	167 spm
Elev. Gain	554 ft

Max Heart Rate	179 bpm
Max Cadence	190 spm
Elev. Loss	568 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:33	8:55 min/mi	127 bpm	63 ft	181 spm
2	0.62 mi	4:49	7:45 min/mi	140 bpm	71 ft	169 spm
3	0.62 mi	4:41	7:32 min/mi	145 bpm	51 ft	166 spm
4	0.62 mi	4:32	7:18 min/mi	149 bpm	29 ft	165 spm
5	0.62 mi	4:23	7:04 min/mi	152 bpm	23 ft	165 spm
6	0.62 mi	4:27	7:11 min/mi	154 bpm	37 ft	165 spm
7	0.62 mi	4:30	7:15 min/mi	157 bpm	60 ft	166 spm
8	0.62 mi	4:23	7:04 min/mi	160 bpm	49 ft	165 spm
9	0.62 mi	4:27	7:09 min/mi	166 bpm	66 ft	166 spm
10	0.62 mi	4:18	6:56 min/mi	152 bpm	0 ft	166 spm
11	0.62 mi	4:15	6:51 min/mi	152 bpm	0 ft	166 spm
12	0.62 mi	4:14	6:49 min/mi	155 bpm	0 ft	166 spm
13	0.62 mi	4:11	6:44 min/mi	162 bpm	6 ft	166 spm
14	0.62 mi	4:14	6:49 min/mi	164 bpm	63 ft	167 spm
15	0.62 mi	4:09	6:41 min/mi	167 bpm	0 ft	166 spm
16	0.62 mi	4:09	6:41 min/mi	169 bpm	8 ft	166 spm
17	0.62 mi	4:11	6:44 min/mi	165 bpm	49 ft	166 spm
18	0.62 mi	4:04	6:32 min/mi	167 bpm	0 ft	164 spm
19	0.04 mi	0:16	6:40 min/mi	160 bpm	0 ft	165 spm

Run - Easy Run

5.13 mi

39:29 min

7:42 min/mi

Avg Heart Rate	151 bpm
Avg Cadence	164 spm
Elev. Gain	207 ft

Max Heart Rate	173 bpm
Max Cadence	174 spm
Elev. Loss	217 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:49	9:21 min/mi	123 bpm	38 ft	171 spm
2	0.62 mi	4:38	7:28 min/mi	140 bpm	48 ft	167 spm
3	0.62 mi	4:43	7:35 min/mi	150 bpm	16 ft	163 spm
4	0.62 mi	4:37	7:27 min/mi	161 bpm	0 ft	164 spm
5	0.62 mi	4:32	7:19 min/mi	158 bpm	14 ft	163 spm
6	0.62 mi	4:37	7:26 min/mi	154 bpm	24 ft	164 spm
7	0.62 mi	4:37	7:26 min/mi	158 bpm	36 ft	163 spm
8	0.62 mi	4:42	7:34 min/mi	167 bpm	25 ft	161 spm
9	0.15 mi	1:11	7:38 min/mi	163 bpm	20 ft	161 spm

Run - Lactate Threshold

13.82 mi

1:29:42 hr

6:29 min/mi

10k MP, 6 x 30"/400"

On Lake Mary: 10k @ 3:08-3:09/km (5:04/mi) 4:00 R Fartlek of 6 x 30" hard/40" easy

Avg Heart Rate	150 bpm
Avg Cadence	171 spm
Elev. Gain	371 ft

Max Heart Rate	181 bpm
Max Cadence	204 spm
Elev. Loss	364 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:29	8:49 min/mi	115 bpm	5 ft	173 spm
2	0.62 mi	4:58	7:59 min/mi	128 bpm	22 ft	168 spm
3	0.62 mi	4:55	7:55 min/mi	129 bpm	13 ft	163 spm
4	0.62 mi	4:48	7:44 min/mi	132 bpm	31 ft	162 spm
5	0.62 mi	4:47	7:42 min/mi	137 bpm	37 ft	164 spm
6	0.09 mi	0:37	6:57 min/mi	120 bpm	5 ft	163 spm
7	0.08 mi	0:26	5:44 min/mi	128 bpm	0 ft	183 spm
8	0.62 mi	3:06	5:00 min/mi	152 bpm	0 ft	179 spm
9	0.62 mi	3:09	5:04 min/mi	169 bpm	57 ft	176 spm
10	0.62 mi	3:07	5:01 min/mi	170 bpm	34 ft	176 spm
11	0.62 mi	3:07	5:02 min/mi	170 bpm	5 ft	175 spm
12	0.62 mi	3:08	5:04 min/mi	170 bpm	6 ft	175 spm
13	0.62 mi	3:08	5:03 min/mi	171 bpm	0 ft	176 spm
14	0.62 mi	3:09	5:04 min/mi	171 bpm	0 ft	178 spm
15	0.62 mi	3:08	5:03 min/mi	173 bpm	19 ft	179 spm
16	0.62 mi	3:06	5:00 min/mi	173 bpm	15 ft	178 spm
17	0.62 mi	3:06	4:59 min/mi	178 bpm	32 ft	180 spm
18	0.08 mi	0:53	11:37 min/mi	135 bpm	0 ft	162 spm
19	0.12 mi	0:31	4:29 min/mi	150 bpm	0 ft	195 spm
20	0.06 mi	0:40	10:31 min/mi	158 bpm	0 ft	161 spm
21	0.12 mi	0:30	4:19 min/mi	161 bpm	0 ft	191 spm
22	0.08 mi	0:40	8:38 min/mi	162 bpm	0 ft	161 spm
23	0.12 mi	0:30	4:17 min/mi	168 bpm	5 ft	191 spm
24	0.08 mi	0:40	8:50 min/mi	168 bpm	0 ft	164 spm
25	0.12 mi	0:31	4:14 min/mi	170 bpm	0 ft	194 spm
26	0.08 mi	0:41	8:59 min/mi	167 bpm	0 ft	163 spm
27	0.12 mi	0:31	4:12 min/mi	171 bpm	0 ft	193 spm
28	0.07 mi	0:40	9:17 min/mi	170 bpm	0 ft	165 spm
29	0.13 mi	0:31	3:55 min/mi	173 bpm	0 ft	195 spm
30	0.62 mi	5:04	8:10 min/mi	136 bpm	5 ft	161 spm
31	0.62 mi	4:58	8:00 min/mi	140 bpm	28 ft	163 spm
32	0.62 mi	5:05	8:11 min/mi	137 bpm	24 ft	161 spm
33	0.62 mi	4:47	7:43 min/mi	139 bpm	27 ft	162 spm
34	0.62 mi	4:39	7:30 min/mi	142 bpm	34 ft	162 spm
35	0.05 mi	0:22	7:35 min/mi	138 bpm	0 ft	160 spm

Run - Easy Run + Drills, Hills

11.49 mi

1:32:04 hr

8:00 min/mi

+ 6 x 0:10 hills at 90-95% effort (2:00 R)

Avg Heart Rate	148 bpm
Avg Cadence	165 spm
Elev. Gain	561 ft

Max Heart Rate	188 bpm
Max Cadence	234 spm
Elev. Loss	558 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:42	9:11 min/mi	118 bpm	17 ft	169 spm
2	0.62 mi	4:49	7:46 min/mi	132 bpm	6 ft	172 spm
3	0.62 mi	4:44	7:38 min/mi	142 bpm	26 ft	165 spm
4	0.62 mi	4:24	7:06 min/mi	146 bpm	31 ft	167 spm
5	0.62 mi	4:23	7:03 min/mi	152 bpm	36 ft	168 spm
6	0.62 mi	4:22	7:02 min/mi	156 bpm	36 ft	168 spm
7	0.62 mi	4:21	7:00 min/mi	152 bpm	22 ft	168 spm
8	0.62 mi	4:06	6:35 min/mi	150 bpm	32 ft	167 spm
9	0.62 mi	4:16	6:52 min/mi	156 bpm	9 ft	166 spm
10	0.62 mi	4:19	6:57 min/mi	155 bpm	48 ft	167 spm
11	0.62 mi	4:22	7:01 min/mi	169 bpm	104 ft	166 spm
12	0.62 mi	3:58	6:24 min/mi	170 bpm	43 ft	170 spm
13	0.62 mi	4:19	6:57 min/mi	170 bpm	27 ft	166 spm
14	0.62 mi	4:23	7:04 min/mi	168 bpm	45 ft	166 spm
15	0.62 mi	4:20	6:58 min/mi	173 bpm	33 ft	168 spm
16	0.62 mi	4:34	7:21 min/mi	180 bpm	66 ft	168 spm
17	0.19 mi	1:33	8:05 min/mi	166 bpm	12 ft	167 spm
18	0.04 mi	0:12	4:49 min/mi	121 bpm	0 ft	192 spm
19	0.02 mi	0:15	16:25 min/mi	130 bpm	0 ft	189 spm
20	0.04 mi	0:10	4:08 min/mi	120 bpm	0 ft	220 spm
21	0.08 mi	1:38	21:28 min/mi	125 bpm	0 ft	137 spm
22	0.04 mi	0:11	4:18 min/mi	116 bpm	0 ft	167 spm
23	0.08 mi	1:41	20:44 min/mi	121 bpm	0 ft	135 spm
24	0.05 mi	0:11	3:59 min/mi	116 bpm	0 ft	220 spm
25	0.09 mi	1:57	22:41 min/mi	131 bpm	0 ft	116 spm
26	0.05 mi	0:11	3:53 min/mi	127 bpm	0 ft	221 spm
27	0.08 mi	1:47	22:57 min/mi	125 bpm	0 ft	124 spm
28	0.05 mi	0:11	3:48 min/mi	116 bpm	0 ft	188 spm
29	0.62 mi	6:18	10:08 min/mi	120 bpm	5 ft	157 spm
30	0.12 mi	4:13	35:43 min/mi	109 bpm	0 ft	148 spm

Run - Easy Run

6.32 mi

46:37 min

7:22 min/mi

Avg Heart Rate	160 bpm
Avg Cadence	165 spm
Elev. Gain	276 ft

Max Heart Rate	185 bpm
Max Cadence	172 spm
Elev. Loss	295 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:20	8:36 min/mi	126 bpm	34 ft	168 spm
2	0.62 mi	4:25	7:07 min/mi	145 bpm	38 ft	168 spm
3	0.62 mi	4:26	7:09 min/mi	153 bpm	16 ft	166 spm
4	0.62 mi	4:31	7:16 min/mi	155 bpm	0 ft	163 spm
5	0.62 mi	4:33	7:20 min/mi	163 bpm	17 ft	164 spm
6	0.62 mi	4:33	7:20 min/mi	163 bpm	29 ft	163 spm
7	0.62 mi	4:28	7:12 min/mi	172 bpm	50 ft	163 spm
8	0.62 mi	4:27	7:11 min/mi	178 bpm	11 ft	164 spm
9	0.62 mi	4:35	7:23 min/mi	175 bpm	69 ft	165 spm
10	0.62 mi	4:27	7:09 min/mi	176 bpm	27 ft	164 spm
11	0.11 mi	0:46	7:10 min/mi	181 bpm	0 ft	166 spm

Alex
Masai

Alex
Masai

Bio

Social

Training Log

AlexMasai

AlexMasai

Bio

Social

Training Log

Alex
Masai

Alex
Masai