Alex
Masai

Training Log
Bio

Alex
Masai

Bio

Training Log

Totals
Aug 03 - 09, 2022
Distance
69.30 mi
Workouts
9
Duration
8:05:54 hr
Monday, Aug 08, 2022
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Run - Easy Run
7.00 km
32:23 min
7:26 min/mi
Easy
Monday, Aug 08, 2022
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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
10.62 mi4:196:57 min/mi158 bpm0 ft162 spm
20.62 mi4:237:03 min/mi162 bpm5 ft162 spm
30.43 mi3:057:08 min/mi161 bpm5 ft162 spm
Monday, Aug 08, 2022
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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
10.62 mi5:078:15 min/mi121 bpm0 ft169 spm
20.62 mi4:497:46 min/mi134 bpm25 ft166 spm
30.62 mi4:347:21 min/mi144 bpm16 ft165 spm
40.62 mi4:377:25 min/mi154 bpm62 ft163 spm
50.62 mi4:297:13 min/mi160 bpm0 ft162 spm
60.62 mi4:217:00 min/mi161 bpm5 ft161 spm
70.08 mi0:336:51 min/mi161 bpm0 ft162 spm
Sunday, Aug 07, 2022
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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
10.62 mi4:457:39 min/mi139 bpm65 ft171 spm
20.62 mi4:196:57 min/mi158 bpm83 ft172 spm
30.62 mi4:026:29 min/mi168 bpm82 ft173 spm
40.62 mi3:526:13 min/mi163 bpm70 ft175 spm
50.62 mi4:036:32 min/mi172 bpm140 ft175 spm
60.62 mi4:006:27 min/mi176 bpm138 ft174 spm
70.62 mi3:305:38 min/mi165 bpm22 ft174 spm
80.62 mi3:245:29 min/mi160 bpm0 ft171 spm
90.62 mi3:255:30 min/mi153 bpm0 ft174 spm
100.62 mi3:245:29 min/mi149 bpm0 ft172 spm
110.62 mi3:395:52 min/mi140 bpm0 ft170 spm
120.62 mi3:466:03 min/mi142 bpm0 ft170 spm
130.62 mi4:086:40 min/mi140 bpm79 ft170 spm
140.62 mi4:166:52 min/mi171 bpm188 ft177 spm
150.62 mi4:287:11 min/mi177 bpm230 ft172 spm
160.62 mi4:598:01 min/mi178 bpm247 ft167 spm
170.62 mi4:186:56 min/mi171 bpm123 ft165 spm
180.62 mi4:237:03 min/mi171 bpm138 ft168 spm
190.62 mi3:496:09 min/mi165 bpm56 ft170 spm
200.62 mi3:305:39 min/mi159 bpm11 ft170 spm
210.62 mi3:245:29 min/mi149 bpm0 ft172 spm
220.62 mi3:295:36 min/mi151 bpm12 ft172 spm
230.62 mi3:305:38 min/mi158 bpm11 ft173 spm
240.62 mi3:135:11 min/mi155 bpm0 ft176 spm
250.62 mi3:095:04 min/mi165 bpm12 ft180 spm
260.03 mi0:095:06 min/mi166 bpm0 ft178 spm
Saturday, Aug 06, 2022
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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
10.62 mi5:439:12 min/mi120 bpm28 ft167 spm
20.62 mi4:467:41 min/mi141 bpm12 ft162 spm
30.62 mi4:547:54 min/mi141 bpm14 ft161 spm
40.62 mi4:598:01 min/mi145 bpm57 ft162 spm
50.62 mi4:387:28 min/mi143 bpm7 ft161 spm
60.62 mi4:347:22 min/mi145 bpm0 ft161 spm
70.62 mi4:507:47 min/mi144 bpm65 ft163 spm
80.62 mi4:377:25 min/mi140 bpm6 ft162 spm
90.62 mi4:417:32 min/mi143 bpm11 ft160 spm
100.62 mi4:517:49 min/mi144 bpm50 ft159 spm
110.06 mi0:277:53 min/mi141 bpm5 ft160 spm
Friday, Aug 05, 2022
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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
10.62 mi5:098:18 min/mi125 bpm0 ft166 spm
20.62 mi4:367:24 min/mi146 bpm6 ft168 spm
30.62 mi4:357:22 min/mi138 bpm7 ft166 spm
40.62 mi4:237:03 min/mi146 bpm6 ft166 spm
50.60 mi4:237:15 min/mi140 bpm16 ft169 spm
60.62 mi3:065:00 min/mi152 bpm0 ft180 spm
70.62 mi3:075:02 min/mi175 bpm24 ft183 spm
80.62 mi3:095:05 min/mi181 bpm10 ft183 spm
90.25 mi2:2910:02 min/mi165 bpm20 ft166 spm
100.62 mi3:014:52 min/mi164 bpm0 ft181 spm
110.62 mi3:024:53 min/mi174 bpm5 ft183 spm
120.62 mi3:054:58 min/mi176 bpm11 ft184 spm
130.23 mi1:296:28 min/mi171 bpm0 ft172 spm
140.62 mi3:014:51 min/mi167 bpm0 ft178 spm
150.62 mi3:064:59 min/mi177 bpm28 ft180 spm
160.62 mi3:034:55 min/mi177 bpm0 ft178 spm
170.35 mi2:508:02 min/mi162 bpm5 ft167 spm
180.62 mi3:014:51 min/mi167 bpm6 ft183 spm
190.62 mi3:014:52 min/mi179 bpm6 ft181 spm
200.62 mi3:004:50 min/mi180 bpm28 ft179 spm
210.62 mi4:517:49 min/mi149 bpm0 ft162 spm
220.62 mi4:517:48 min/mi141 bpm0 ft164 spm
230.62 mi4:577:58 min/mi140 bpm5 ft164 spm
240.62 mi4:447:38 min/mi144 bpm31 ft165 spm
250.62 mi4:317:16 min/mi147 bpm22 ft166 spm
260.21 mi1:337:24 min/mi147 bpm0 ft165 spm
Thursday, Aug 04, 2022
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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
10.62 mi5:308:51 min/mi114 bpm5 ft176 spm
20.62 mi4:497:46 min/mi135 bpm17 ft169 spm
30.62 mi4:397:29 min/mi140 bpm16 ft168 spm
40.62 mi4:447:37 min/mi142 bpm21 ft165 spm
50.62 mi4:327:18 min/mi135 bpm16 ft167 spm
60.62 mi4:327:17 min/mi143 bpm37 ft170 spm
70.62 mi4:267:08 min/mi150 bpm23 ft165 spm
80.62 mi4:327:19 min/mi155 bpm32 ft165 spm
90.62 mi4:347:21 min/mi159 bpm23 ft164 spm
100.62 mi4:136:47 min/mi165 bpm0 ft164 spm
110.62 mi4:166:52 min/mi172 bpm0 ft166 spm
120.62 mi4:186:55 min/mi171 bpm14 ft166 spm
130.62 mi4:156:51 min/mi171 bpm5 ft165 spm
140.62 mi4:166:52 min/mi172 bpm16 ft168 spm
150.62 mi4:217:00 min/mi174 bpm41 ft168 spm
160.62 mi4:156:51 min/mi140 bpm53 ft171 spm
170.62 mi5:088:16 min/mi160 bpm5 ft163 spm
180.62 mi5:168:29 min/mi134 bpm26 ft164 spm
190.06 mi0:257:15 min/mi135 bpm0 ft165 spm
Wednesday, Aug 03, 2022
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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
10.62 mi5:399:05 min/mi120 bpm59 ft172 spm
20.62 mi4:397:30 min/mi137 bpm27 ft165 spm
30.62 mi4:337:19 min/mi147 bpm41 ft164 spm
40.62 mi4:497:45 min/mi140 bpm47 ft163 spm
50.62 mi4:327:18 min/mi139 bpm5 ft161 spm
60.41 mi2:577:13 min/mi139 bpm47 ft163 spm
70.13 mi1:088:54 min/mi137 bpm0 ft153 spm
80.11 mi0:416:08 min/mi138 bpm40 ft178 spm
90.13 mi1:068:37 min/mi143 bpm0 ft154 spm
100.11 mi0:385:48 min/mi139 bpm41 ft183 spm
110.12 mi1:119:34 min/mi137 bpm0 ft154 spm
120.11 mi0:385:50 min/mi134 bpm41 ft181 spm
130.14 mi1:118:25 min/mi136 bpm0 ft153 spm
140.11 mi0:385:53 min/mi132 bpm47 ft187 spm
150.13 mi1:159:33 min/mi138 bpm0 ft154 spm
160.12 mi0:385:36 min/mi134 bpm49 ft188 spm
170.01 mi0:0916:09 min/mi138 bpm0 ft192 spm
Wednesday, Aug 03, 2022
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Run - Easy Run
6.95 mi
55:00 min
7:54 min/mi
Easy