Alex Masai - Final Surge Athlete Page

Training Log

Distance

69.30 mi

Workouts

Duration

8:05:54 hr

Run - Easy Run

7.00 km

32:23 min

7:26 min/mi

Easy

Run

1.68 mi

11:48 min

7:02 min/mi

Avg Heart Rate	160 bpm
Avg Cadence	162 spm
Elev. Gain	7 ft

Max Heart Rate	171 bpm
Max Cadence	172 spm
Elev. Loss	46 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	4:19	6:57 min/mi	158 bpm	0 ft	162 spm
2	0.62 mi	4:23	7:03 min/mi	162 bpm	5 ft	162 spm
3	0.43 mi	3:05	7:08 min/mi	161 bpm	5 ft	162 spm

Run - Easy Run

3.81 mi

28:32 min

7:29 min/mi

Avg Heart Rate	146 bpm
Avg Cadence	164 spm
Elev. Gain	102 ft

Max Heart Rate	168 bpm
Max Cadence	180 spm
Elev. Loss	85 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:07	8:15 min/mi	121 bpm	0 ft	169 spm
2	0.62 mi	4:49	7:46 min/mi	134 bpm	25 ft	166 spm
3	0.62 mi	4:34	7:21 min/mi	144 bpm	16 ft	165 spm
4	0.62 mi	4:37	7:25 min/mi	154 bpm	62 ft	163 spm
5	0.62 mi	4:29	7:13 min/mi	160 bpm	0 ft	162 spm
6	0.62 mi	4:21	7:00 min/mi	161 bpm	5 ft	161 spm
7	0.08 mi	0:33	6:51 min/mi	161 bpm	0 ft	162 spm

Run - Long Run

15.56 mi

1:37:06 hr

6:14 min/mi

Avg Heart Rate	159 bpm
Avg Cadence	172 spm
Elev. Gain	1,686 ft

Max Heart Rate	182 bpm
Max Cadence	186 spm
Elev. Loss	1,703 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	4:45	7:39 min/mi	139 bpm	65 ft	171 spm
2	0.62 mi	4:19	6:57 min/mi	158 bpm	83 ft	172 spm
3	0.62 mi	4:02	6:29 min/mi	168 bpm	82 ft	173 spm
4	0.62 mi	3:52	6:13 min/mi	163 bpm	70 ft	175 spm
5	0.62 mi	4:03	6:32 min/mi	172 bpm	140 ft	175 spm
6	0.62 mi	4:00	6:27 min/mi	176 bpm	138 ft	174 spm
7	0.62 mi	3:30	5:38 min/mi	165 bpm	22 ft	174 spm
8	0.62 mi	3:24	5:29 min/mi	160 bpm	0 ft	171 spm
9	0.62 mi	3:25	5:30 min/mi	153 bpm	0 ft	174 spm
10	0.62 mi	3:24	5:29 min/mi	149 bpm	0 ft	172 spm
11	0.62 mi	3:39	5:52 min/mi	140 bpm	0 ft	170 spm
12	0.62 mi	3:46	6:03 min/mi	142 bpm	0 ft	170 spm
13	0.62 mi	4:08	6:40 min/mi	140 bpm	79 ft	170 spm
14	0.62 mi	4:16	6:52 min/mi	171 bpm	188 ft	177 spm
15	0.62 mi	4:28	7:11 min/mi	177 bpm	230 ft	172 spm
16	0.62 mi	4:59	8:01 min/mi	178 bpm	247 ft	167 spm
17	0.62 mi	4:18	6:56 min/mi	171 bpm	123 ft	165 spm
18	0.62 mi	4:23	7:03 min/mi	171 bpm	138 ft	168 spm
19	0.62 mi	3:49	6:09 min/mi	165 bpm	56 ft	170 spm
20	0.62 mi	3:30	5:39 min/mi	159 bpm	11 ft	170 spm
21	0.62 mi	3:24	5:29 min/mi	149 bpm	0 ft	172 spm
22	0.62 mi	3:29	5:36 min/mi	151 bpm	12 ft	172 spm
23	0.62 mi	3:30	5:38 min/mi	158 bpm	11 ft	173 spm
24	0.62 mi	3:13	5:11 min/mi	155 bpm	0 ft	176 spm
25	0.62 mi	3:09	5:04 min/mi	165 bpm	12 ft	180 spm
26	0.03 mi	0:09	5:06 min/mi	166 bpm	0 ft	178 spm

Run - Easy Run

6.27 mi

49:06 min

7:49 min/mi

Avg Heart Rate	140 bpm
Avg Cadence	162 spm
Elev. Gain	240 ft

Max Heart Rate	154 bpm
Max Cadence	174 spm
Elev. Loss	249 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:43	9:12 min/mi	120 bpm	28 ft	167 spm
2	0.62 mi	4:46	7:41 min/mi	141 bpm	12 ft	162 spm
3	0.62 mi	4:54	7:54 min/mi	141 bpm	14 ft	161 spm
4	0.62 mi	4:59	8:01 min/mi	145 bpm	57 ft	162 spm
5	0.62 mi	4:38	7:28 min/mi	143 bpm	7 ft	161 spm
6	0.62 mi	4:34	7:22 min/mi	145 bpm	0 ft	161 spm
7	0.62 mi	4:50	7:47 min/mi	144 bpm	65 ft	163 spm
8	0.62 mi	4:37	7:25 min/mi	140 bpm	6 ft	162 spm
9	0.62 mi	4:41	7:32 min/mi	143 bpm	11 ft	160 spm
10	0.62 mi	4:51	7:49 min/mi	144 bpm	50 ft	159 spm
11	0.06 mi	0:27	7:53 min/mi	141 bpm	5 ft	160 spm

Run - Fartlek

14.70 mi

1:32:16 hr

6:16 min/mi

4 X 10:00min Tempo (w/2:00 rest)

Start at 3:10 pace per K for the first one and just gradually work it down. No quicker than 3:00 pace per K.

Avg Heart Rate	157 bpm
Avg Cadence	173 spm
Elev. Gain	207 ft

Max Heart Rate	185 bpm
Max Cadence	196 spm
Elev. Loss	223 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:09	8:18 min/mi	125 bpm	0 ft	166 spm
2	0.62 mi	4:36	7:24 min/mi	146 bpm	6 ft	168 spm
3	0.62 mi	4:35	7:22 min/mi	138 bpm	7 ft	166 spm
4	0.62 mi	4:23	7:03 min/mi	146 bpm	6 ft	166 spm
5	0.60 mi	4:23	7:15 min/mi	140 bpm	16 ft	169 spm
6	0.62 mi	3:06	5:00 min/mi	152 bpm	0 ft	180 spm
7	0.62 mi	3:07	5:02 min/mi	175 bpm	24 ft	183 spm
8	0.62 mi	3:09	5:05 min/mi	181 bpm	10 ft	183 spm
9	0.25 mi	2:29	10:02 min/mi	165 bpm	20 ft	166 spm
10	0.62 mi	3:01	4:52 min/mi	164 bpm	0 ft	181 spm
11	0.62 mi	3:02	4:53 min/mi	174 bpm	5 ft	183 spm
12	0.62 mi	3:05	4:58 min/mi	176 bpm	11 ft	184 spm
13	0.23 mi	1:29	6:28 min/mi	171 bpm	0 ft	172 spm
14	0.62 mi	3:01	4:51 min/mi	167 bpm	0 ft	178 spm
15	0.62 mi	3:06	4:59 min/mi	177 bpm	28 ft	180 spm
16	0.62 mi	3:03	4:55 min/mi	177 bpm	0 ft	178 spm
17	0.35 mi	2:50	8:02 min/mi	162 bpm	5 ft	167 spm
18	0.62 mi	3:01	4:51 min/mi	167 bpm	6 ft	183 spm
19	0.62 mi	3:01	4:52 min/mi	179 bpm	6 ft	181 spm
20	0.62 mi	3:00	4:50 min/mi	180 bpm	28 ft	179 spm
21	0.62 mi	4:51	7:49 min/mi	149 bpm	0 ft	162 spm
22	0.62 mi	4:51	7:48 min/mi	141 bpm	0 ft	164 spm
23	0.62 mi	4:57	7:58 min/mi	140 bpm	5 ft	164 spm
24	0.62 mi	4:44	7:38 min/mi	144 bpm	31 ft	165 spm
25	0.62 mi	4:31	7:16 min/mi	147 bpm	22 ft	166 spm
26	0.21 mi	1:33	7:24 min/mi	147 bpm	0 ft	165 spm

Run - Easy Run + Drills, Strides, Core

11.24 mi

1:23:10 hr

7:23 min/mi

Drills - 6 X :12sec Hill Strides & CORE

Avg Heart Rate	151 bpm
Avg Cadence	167 spm
Elev. Gain	328 ft

Max Heart Rate	188 bpm
Max Cadence	224 spm
Elev. Loss	315 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:30	8:51 min/mi	114 bpm	5 ft	176 spm
2	0.62 mi	4:49	7:46 min/mi	135 bpm	17 ft	169 spm
3	0.62 mi	4:39	7:29 min/mi	140 bpm	16 ft	168 spm
4	0.62 mi	4:44	7:37 min/mi	142 bpm	21 ft	165 spm
5	0.62 mi	4:32	7:18 min/mi	135 bpm	16 ft	167 spm
6	0.62 mi	4:32	7:17 min/mi	143 bpm	37 ft	170 spm
7	0.62 mi	4:26	7:08 min/mi	150 bpm	23 ft	165 spm
8	0.62 mi	4:32	7:19 min/mi	155 bpm	32 ft	165 spm
9	0.62 mi	4:34	7:21 min/mi	159 bpm	23 ft	164 spm
10	0.62 mi	4:13	6:47 min/mi	165 bpm	0 ft	164 spm
11	0.62 mi	4:16	6:52 min/mi	172 bpm	0 ft	166 spm
12	0.62 mi	4:18	6:55 min/mi	171 bpm	14 ft	166 spm
13	0.62 mi	4:15	6:51 min/mi	171 bpm	5 ft	165 spm
14	0.62 mi	4:16	6:52 min/mi	172 bpm	16 ft	168 spm
15	0.62 mi	4:21	7:00 min/mi	174 bpm	41 ft	168 spm
16	0.62 mi	4:15	6:51 min/mi	140 bpm	53 ft	171 spm
17	0.62 mi	5:08	8:16 min/mi	160 bpm	5 ft	163 spm
18	0.62 mi	5:16	8:29 min/mi	134 bpm	26 ft	164 spm
19	0.06 mi	0:25	7:15 min/mi	135 bpm	0 ft	165 spm

Run - Easy Run

4.74 mi

36:31 min

7:42 min/mi

Avg Heart Rate	137 bpm
Avg Cadence	166 spm
Elev. Gain	430 ft

Max Heart Rate	152 bpm
Max Cadence	212 spm
Elev. Loss	417 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.62 mi	5:39	9:05 min/mi	120 bpm	59 ft	172 spm
2	0.62 mi	4:39	7:30 min/mi	137 bpm	27 ft	165 spm
3	0.62 mi	4:33	7:19 min/mi	147 bpm	41 ft	164 spm
4	0.62 mi	4:49	7:45 min/mi	140 bpm	47 ft	163 spm
5	0.62 mi	4:32	7:18 min/mi	139 bpm	5 ft	161 spm
6	0.41 mi	2:57	7:13 min/mi	139 bpm	47 ft	163 spm
7	0.13 mi	1:08	8:54 min/mi	137 bpm	0 ft	153 spm
8	0.11 mi	0:41	6:08 min/mi	138 bpm	40 ft	178 spm
9	0.13 mi	1:06	8:37 min/mi	143 bpm	0 ft	154 spm
10	0.11 mi	0:38	5:48 min/mi	139 bpm	41 ft	183 spm
11	0.12 mi	1:11	9:34 min/mi	137 bpm	0 ft	154 spm
12	0.11 mi	0:38	5:50 min/mi	134 bpm	41 ft	181 spm
13	0.14 mi	1:11	8:25 min/mi	136 bpm	0 ft	153 spm
14	0.11 mi	0:38	5:53 min/mi	132 bpm	47 ft	187 spm
15	0.13 mi	1:15	9:33 min/mi	138 bpm	0 ft	154 spm
16	0.12 mi	0:38	5:36 min/mi	134 bpm	49 ft	188 spm
17	0.01 mi	0:09	16:09 min/mi	138 bpm	0 ft	192 spm

Run - Easy Run

6.95 mi

55:00 min

7:54 min/mi

Easy

Alex
Masai

Alex
Masai

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Training Log

AlexMasai

AlexMasai

Bio

Social

Training Log

Alex
Masai

Alex
Masai