Krissy Gear - Final Surge Athlete Page

Training Log

Distance

63.89 mi

Workouts

Duration

9:48:06 hr

Run - Long Run

14.00 mi

1:39:24 hr

7:05 min/mi

Easy LR

Avg Heart Rate	147 bpm
Avg Cadence	180 spm
Elev. Gain	525 ft

Max Heart Rate	167 bpm
Max Cadence	198 spm
Elev. Loss	440 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	14.00 mi	1:39:24	7:05 min/mi	147 bpm	528 ft	180 spm

Run

3.27 mi

25:00 min

7:38 min/mi

Avg Heart Rate	139 bpm
Avg Cadence	174 spm
Elev. Gain	108 ft

Max Heart Rate	156 bpm
Max Cadence	184 spm
Elev. Loss	102 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	3.27 mi	25:00	7:38 min/mi	139 bpm	111 ft	174 spm

Run - Hybrid

10.34 mi

1:16:13 hr

7:22 min/mi

6 x 1k LT, 600-400-300-200

6 x 1k LT @ 82-83 (1:00 R) 1:30 R 600-400-300-200 (2:00 R, 1:45 R, 1:30 R) 600 @ 3k 400 @ mile 300 @ 800 200 @ fast

Avg Heart Rate	150 bpm
Avg Cadence	180 spm
Elev. Gain	236 ft

Max Heart Rate	175 bpm
Max Cadence	224 spm
Elev. Loss	230 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	3.01 mi	23:11	7:42 min/mi	144 bpm	98 ft	174 spm
2	0.20 mi	1:01	5:12 min/mi	126 bpm	5 ft	190 spm
3	0.64 mi	3:27	5:24 min/mi	151 bpm	17 ft	187 spm
4	0.04 mi	1:00	23:22 min/mi	162 bpm	0 ft	126 spm
5	0.64 mi	3:26	5:21 min/mi	160 bpm	11 ft	186 spm
6	0.04 mi	1:01	27:01 min/mi	163 bpm	0 ft	154 spm
7	0.64 mi	3:25	5:21 min/mi	159 bpm	16 ft	188 spm
8	0.05 mi	1:01	21:26 min/mi	163 bpm	0 ft	155 spm
9	0.64 mi	3:23	5:18 min/mi	161 bpm	20 ft	187 spm
10	0.03 mi	1:01	38:18 min/mi	161 bpm	0 ft	158 spm
11	0.64 mi	3:23	5:20 min/mi	160 bpm	15 ft	187 spm
12	0.03 mi	1:03	31:39 min/mi	158 bpm	0 ft	157 spm
13	0.62 mi	3:24	5:26 min/mi	158 bpm	10 ft	188 spm
14	0.03 mi	1:46	51:00 min/mi	156 bpm	0 ft	144 spm
15	0.38 mi	1:42	4:33 min/mi	155 bpm	11 ft	199 spm
16	0.05 mi	1:59	40:47 min/mi	145 bpm	0 ft	132 spm
17	0.25 mi	1:05	4:20 min/mi	134 bpm	5 ft	202 spm
18	0.08 mi	1:46	22:39 min/mi	136 bpm	0 ft	146 spm
19	0.19 mi	0:46	4:09 min/mi	122 bpm	10 ft	203 spm
20	0.12 mi	1:31	12:50 min/mi	141 bpm	0 ft	175 spm
21	0.12 mi	0:29	4:06 min/mi	142 bpm	5 ft	208 spm
22	0.03 mi	0:11	6:28 min/mi	140 bpm	0 ft	204 spm
23	1.88 mi	15:00	7:58 min/mi	146 bpm	32 ft	175 spm

Run

0.93 mi

8:18 min

8:57 min/mi

Avg Heart Rate	106 bpm
Avg Cadence	174 spm
Elev. Gain	13 ft

Max Heart Rate	126 bpm
Max Cadence	214 spm
Elev. Loss	3 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	0.06 mi	0:17	5:15 min/mi	89 bpm	0 ft	203 spm
2	0.09 mi	1:15	13:44 min/mi	103 bpm	0 ft	162 spm
3	0.06 mi	0:17	5:16 min/mi	104 bpm	0 ft	202 spm
4	0.10 mi	0:58	10:14 min/mi	112 bpm	0 ft	171 spm
5	0.05 mi	0:18	5:33 min/mi	114 bpm	0 ft	206 spm
6	0.10 mi	2:11	22:32 min/mi	111 bpm	0 ft	122 spm
7	0.06 mi	0:18	5:32 min/mi	101 bpm	0 ft	197 spm
8	0.02 mi	0:15	12:00 min/mi	109 bpm	0 ft	198 spm
9	0.06 mi	0:18	5:32 min/mi	98 bpm	0 ft	122 spm
10	0.01 mi	0:03	4:55 min/mi	110 bpm	0 ft	200 spm
11	0.06 mi	0:17	5:17 min/mi	92 bpm	0 ft
12	0.02 mi	0:05	6:21 min/mi	101 bpm	0 ft	176 spm
13	0.04 mi	0:16	6:14 min/mi	108 bpm	5 ft	204 spm
14	0.02 mi	0:05	4:10 min/mi	122 bpm	0 ft	194 spm
15	0.04 mi	0:15	6:06 min/mi	104 bpm	6 ft	213 spm
16	0.02 mi	0:10	8:47 min/mi	114 bpm	0 ft	189 spm
17	0.04 mi	0:15	5:42 min/mi	107 bpm	5 ft	208 spm
18	0.02 mi	0:04	4:45 min/mi	117 bpm	0 ft	202 spm
19	0.05 mi	0:16	5:28 min/mi	104 bpm	5 ft	210 spm
20	0.02 mi	0:15	10:53 min/mi	114 bpm	0 ft	137 spm

Run

6.00 mi

45:01 min

7:30 min/mi

Easy run + steeple ritual

Easy run then, Hurdle mobility Wall drills Trail leg drill 6 x 100m strides over 3 hurdles 6-8 barrier jumps (combination of the turf/ water)

Avg Heart Rate	151 bpm
Avg Cadence	175 spm
Elev. Gain	230 ft

Max Heart Rate	163 bpm
Max Cadence	190 spm
Elev. Loss	220 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	6.00 mi	45:01	7:30 min/mi	151 bpm	230 ft	175 spm

Run

6.69 mi

50:00 min

7:28 min/mi

Avg Heart Rate	149 bpm
Avg Cadence	173 spm
Elev. Gain	269 ft

Max Heart Rate	167 bpm
Max Cadence	184 spm
Elev. Loss	256 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	6.69 mi	50:00	7:28 min/mi	149 bpm	269 ft	173 spm

Run

5.55 mi

35:00 min

6:18 min/mi

Avg Heart Rate	158 bpm
Avg Cadence	183 spm
Elev. Gain	197 ft

Max Heart Rate	174 bpm
Max Cadence	196 spm
Elev. Loss	200 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	5.00 mi	31:03	6:12 min/mi	159 bpm	188 ft	184 spm
2	0.55 mi	3:56	7:09 min/mi	148 bpm	10 ft	177 spm

Run - Hybrid

9.08 mi

1:11:32 hr

7:52 min/mi

1k LT, 2 x 200, 2 x 400h, 1600h, 2 x 400h, 2k LT

1k LT @ 82-83 (1:00 R), 2 x 200 @ 32-33 (200 jog, 2:00 R), 2 x 400h @ 70 (1:30 R, 2:30 R) 1600h @ RP (6:00 R) 2 x 400h @ 68-70 (1:30 R, 2:30 R) 2k LT @ 82-83 (or max at 170 bpm)

Avg Heart Rate	144 bpm
Avg Cadence	179 spm
Elev. Gain	190 ft

Max Heart Rate	170 bpm
Max Cadence	220 spm
Elev. Loss	171 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	3.09 mi	23:02	7:27 min/mi	148 bpm	93 ft	176 spm
2	0.64 mi	3:28	5:27 min/mi	149 bpm	16 ft	187 spm
3	0.05 mi	1:00	18:45 min/mi	159 bpm	0 ft	145 spm
4	0.12 mi	0:34	4:41 min/mi	142 bpm	0 ft	200 spm
5	0.14 mi	1:12	8:43 min/mi	152 bpm	5 ft	175 spm
6	0.12 mi	0:34	4:39 min/mi	148 bpm	0 ft	205 spm
7	0.05 mi	2:02	41:26 min/mi	129 bpm	0 ft	110 spm
8	0.26 mi	1:10	4:35 min/mi	133 bpm	5 ft	202 spm
9	0.06 mi	1:30	24:00 min/mi	138 bpm	0 ft	117 spm
10	0.25 mi	1:10	4:42 min/mi	137 bpm	6 ft	202 spm
11	0.06 mi	2:29	39:56 min/mi	127 bpm	0 ft	117 spm
12	0.25 mi	1:15	4:57 min/mi	117 bpm	5 ft	197 spm
13	0.27 mi	1:16	4:48 min/mi	149 bpm	5 ft	187 spm
14	0.26 mi	1:17	4:58 min/mi	157 bpm	5 ft	189 spm
15	0.26 mi	1:14	4:48 min/mi	165 bpm	5 ft	192 spm
16	0.27 mi	6:06	22:14 min/mi	129 bpm	5 ft	154 spm
17	0.25 mi	1:09	4:38 min/mi	132 bpm	5 ft	203 spm
18	0.05 mi	1:30	27:30 min/mi	141 bpm	0 ft	128 spm
19	0.25 mi	1:09	4:34 min/mi	133 bpm	5 ft	196 spm
20	0.12 mi	3:01	25:59 min/mi	129 bpm	5 ft	131 spm
21	0.25 mi	1:23	5:34 min/mi	139 bpm	5 ft	185 spm
22	0.25 mi	1:26	5:41 min/mi	160 bpm	5 ft	183 spm
23	0.26 mi	1:28	5:41 min/mi	161 bpm	10 ft	182 spm
24	0.25 mi	1:24	5:34 min/mi	157 bpm	5 ft	182 spm
25	0.25 mi	1:24	5:37 min/mi	162 bpm	5 ft	183 spm
26	0.02 mi	0:08	7:37 min/mi	139 bpm	0 ft	167 spm
27	0.98 mi	8:01	8:10 min/mi	143 bpm	24 ft	180 spm

Cross Training

35:00 min

Avg Heart Rate	84 bpm
Avg Cadence	55 spm

Max Heart Rate	123 bpm
Max Cadence	61 spm

Lap	Time	Heart Rate	Elevation	Cadence
1	35:00	84 bpm	0 ft	55 spm

Run

1.92 mi

22:31 min

11:45 min/mi

Avg Heart Rate	122 bpm
Avg Cadence	177 spm

Max Heart Rate	144 bpm
Max Cadence	248 spm

Lap	Distance	Time	Pace	Heart Rate	Cadence
1	0.96 mi	10:21	10:49 min/mi	118 bpm	180 spm
2	0.05 mi	0:12	4:41 min/mi	119 bpm	211 spm
3	0.10 mi	1:50	19:20 min/mi	120 bpm	149 spm
4	0.04 mi	0:12	4:48 min/mi	125 bpm	223 spm
5	0.11 mi	2:16	21:27 min/mi	130 bpm	168 spm
6	0.04 mi	0:12	4:40 min/mi	114 bpm	232 spm
7	0.11 mi	2:04	18:49 min/mi	130 bpm	167 spm
8	0.05 mi	0:13	4:19 min/mi	118 bpm	227 spm
9	0.11 mi	1:47	17:05 min/mi	127 bpm	173 spm
10	0.05 mi	0:11	4:17 min/mi	124 bpm	226 spm
11	0.15 mi	1:51	12:44 min/mi	135 bpm	168 spm
12	0.05 mi	0:11	4:18 min/mi	122 bpm	237 spm
13	0.12 mi	1:04	8:54 min/mi	135 bpm	171 spm

Run

6.10 mi

45:00 min

7:22 min/mi

Avg Heart Rate	134 bpm
Avg Cadence	178 spm

Max Heart Rate	152 bpm
Max Cadence	188 spm

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	5.82 mi	45:00	7:43 min/mi	134 bpm	0 ft	178 spm

Cross Training

25:00 min

Avg Heart Rate	87 bpm
Avg Cadence	40 spm

Max Heart Rate	130 bpm
Max Cadence	41 spm

Lap	Time	Heart Rate	Elevation	Cadence
1	25:00	87 bpm	0 ft	40 spm

Cross Training

50:00 min

Avg Heart Rate	79 bpm
Avg Cadence	62 spm

Max Heart Rate	96 bpm
Max Cadence	98 spm

Lap	Time	Heart Rate	Elevation	Cadence
1	50:00	79 bpm	0 ft	62 spm

Krissy
Gear

Krissy
Gear

Bio

Social

Training Log

KrissyGear

KrissyGear

Bio

Social

Training Log

Krissy
Gear

Krissy
Gear