Wesley Kiptoo - Final Surge Athlete Page

Training Log

Distance

113.59 km

Workouts

Duration

8:19:15 hr

Run

21.28 km

1:01:33 hr

2:53 min/km

UPMC Health Plan Pittsburgh Half Marathon

Start out fast and take advantage of the flat section. Keep pressing to give yourself a chance at a fast time.

Avg Heart Rate	182 bpm
Avg Power	367 watts
Avg Cadence	180 spm
Elev. Gain	122 m

Max Heart Rate	192 bpm
Max Power	577 watts
Max Cadence	196 spm
Elev. Loss	128 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	2:54	2:54 min/km	377 watts	131 bpm	6 m	185 spm
2	1.00 km	2:49	2:49 min/km	374 watts	183 bpm	0 m	185 spm
3	1.00 km	2:49	2:49 min/km	369 watts	189 bpm	4 m	184 spm
4	1.00 km	2:48	2:48 min/km	378 watts	185 bpm	2 m	184 spm
5	1.00 km	2:48	2:48 min/km	378 watts	181 bpm	4 m	183 spm
6	1.00 km	2:53	2:53 min/km	369 watts	184 bpm	10 m	182 spm
7	1.00 km	3:01	3:01 min/km	353 watts	185 bpm	12 m	182 spm
8	1.00 km	2:44	2:44 min/km	356 watts	185 bpm	0 m	182 spm
9	1.00 km	2:47	2:47 min/km	377 watts	184 bpm	2 m	182 spm
10	1.00 km	2:54	2:54 min/km	368 watts	184 bpm	4 m	179 spm
11	1.00 km	2:59	2:59 min/km	373 watts	184 bpm	16 m	177 spm
12	1.00 km	2:52	2:52 min/km	354 watts	183 bpm	4 m	178 spm
13	1.00 km	2:56	2:56 min/km	356 watts	184 bpm	0 m	177 spm
14	1.00 km	2:56	2:56 min/km	359 watts	183 bpm	10 m	177 spm
15	1.00 km	2:56	2:56 min/km	376 watts	184 bpm	8 m	178 spm
16	1.00 km	2:58	2:58 min/km	354 watts	184 bpm	6 m	176 spm
17	1.00 km	2:58	2:58 min/km	357 watts	184 bpm	0 m	176 spm
18	1.00 km	3:02	3:02 min/km	376 watts	183 bpm	8 m	176 spm
19	1.00 km	3:02	3:02 min/km	376 watts	183 bpm	18 m	177 spm
20	1.00 km	2:42	2:42 min/km	363 watts	184 bpm	2 m	178 spm
21	1.00 km	2:49	2:49 min/km	362 watts	184 bpm	6 m	180 spm
22	0.28 km	0:45	2:42 min/km	360 watts	183 bpm	0 m	184 spm

Run

5.13 km

31:16 min

6:06 min/km

Pittsburgh Run

Avg Heart Rate	146 bpm
Avg Power	183 watts
Avg Cadence	160 spm
Elev. Gain	32 m

Max Heart Rate	184 bpm
Max Power	334 watts
Max Cadence	214 spm
Elev. Loss	24 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	6:42	6:42 min/km	152 watts	134 bpm	8 m	163 spm
2	1.00 km	6:10	6:10 min/km	169 watts	142 bpm	6 m	164 spm
3	1.00 km	5:20	5:20 min/km	222 watts	172 bpm	6 m	164 spm
4	1.00 km	5:02	5:02 min/km	214 watts	168 bpm	6 m	167 spm
5	1.00 km	6:30	6:30 min/km	183 watts	123 bpm	6 m	151 spm
6	0.13 km	1:30	11:58 min/km	117 watts	145 bpm	0 m	128 spm

Run - Easy Run

8.74 km

44:06 min

5:02 min/km

+ 6 x 0:30 strides

+ 6 x 0:30 strides (1:00 R)

Avg Heart Rate	169 bpm
Avg Power	213 watts
Avg Cadence	166 spm
Elev. Gain	54 m

Max Heart Rate	190 bpm
Max Power	401 watts
Max Cadence	254 spm
Elev. Loss	56 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	4:54	4:54 min/km	213 watts	143 bpm	2 m	168 spm
2	1.00 km	5:41	5:41 min/km	202 watts	174 bpm	16 m	165 spm
3	1.00 km	5:02	5:02 min/km	195 watts	170 bpm	4 m	167 spm
4	1.00 km	4:50	4:50 min/km	219 watts	172 bpm	6 m	166 spm
5	1.00 km	4:38	4:38 min/km	224 watts	174 bpm	6 m	165 spm
6	1.00 km	4:39	4:39 min/km	225 watts	173 bpm	4 m	166 spm
7	1.00 km	4:51	4:51 min/km	215 watts	172 bpm	0 m	166 spm
8	1.00 km	5:22	5:22 min/km	206 watts	177 bpm	14 m	168 spm
9	0.34 km	2:05	6:11 min/km	171 watts	169 bpm	2 m	148 spm
10	0.13 km	0:23	3:01 min/km	307 watts	165 bpm	0 m	183 spm
11	0.10 km	0:49	7:54 min/km	248 watts	171 bpm	0 m	158 spm
12	0.13 km	0:23	3:01 min/km	262 watts	164 bpm	0 m	174 spm
13	0.04 km	0:24	10:59 min/km	346 watts	174 bpm	0 m	173 spm

Run - Easy Run

13.18 km

1:04:25 hr

4:53 min/km

Avg Heart Rate	158 bpm
Avg Power	216 watts
Avg Cadence	164 spm
Elev. Gain	62 m

Max Heart Rate	186 bpm
Max Power	892 watts
Max Cadence	186 spm
Elev. Loss	62 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	5:15	5:15 min/km	206 watts	136 bpm	0 m	165 spm
2	1.00 km	5:00	5:00 min/km	204 watts	166 bpm	2 m	166 spm
3	1.00 km	4:53	4:53 min/km	215 watts	168 bpm	10 m	165 spm
4	1.00 km	4:49	4:49 min/km	220 watts	170 bpm	6 m	164 spm
5	1.00 km	5:00	5:00 min/km	212 watts	169 bpm	0 m	163 spm
6	1.00 km	4:51	4:51 min/km	210 watts	144 bpm	0 m	164 spm
7	1.00 km	4:36	4:36 min/km	222 watts	148 bpm	4 m	164 spm
8	1.00 km	4:35	4:35 min/km	229 watts	151 bpm	2 m	164 spm
9	1.00 km	5:22	5:22 min/km	198 watts	151 bpm	10 m	162 spm
10	1.00 km	4:37	4:37 min/km	228 watts	168 bpm	8 m	165 spm
11	1.00 km	4:43	4:43 min/km	225 watts	163 bpm	4 m	163 spm
12	1.00 km	4:52	4:52 min/km	228 watts	155 bpm	10 m	163 spm
13	1.00 km	4:57	4:57 min/km	208 watts	163 bpm	6 m	165 spm
14	0.18 km	0:49	4:43 min/km	242 watts	153 bpm	0 m	164 spm

Run - Hybrid

5.72 km

25:33 min

4:27 min/km

2 x 1k LT, 2 x 400, 4 x 200

2 x 1k LT@ 3:00 (1:00 R) 2 x 400 @ 64-66 (2:00 R) 4 x 200 @ 30-32 (200 jog)

Avg Heart Rate	167 bpm
Avg Power	251 watts
Avg Cadence	160 spm
Elev. Gain	30 m

Max Heart Rate	194 bpm
Max Power	453 watts
Max Cadence	222 spm
Elev. Loss	26 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	0.99 km	3:04	3:05 min/km	350 watts	147 bpm	8 m	179 spm
2	0.06 km	1:00	17:13 min/km	198 watts	174 bpm	0 m	151 spm
3	1.00 km	3:03	3:03 min/km	340 watts	183 bpm	6 m	177 spm
4	0.01 km	0:02	3:10 min/km	336 watts	182 bpm	0 m	176 spm
5	0.50 km	2:47	5:32 min/km	212 watts	183 bpm	0 m	136 spm
6	0.07 km	0:50	12:12 min/km	139 watts	183 bpm	0 m	123 spm
7	0.40 km	1:07	2:48 min/km	354 watts	183 bpm	2 m	181 spm
8	0.42 km	2:38	6:21 min/km	220 watts	178 bpm	2 m	149 spm
9	0.20 km	0:31	2:36 min/km	315 watts	173 bpm	0 m	186 spm
10	0.11 km	1:09	10:20 min/km	146 watts	167 bpm	4 m	124 spm
11	0.20 km	0:31	2:34 min/km	307 watts	157 bpm	0 m	186 spm
12	0.11 km	1:11	11:02 min/km	155 watts	156 bpm	0 m	130 spm
13	0.20 km	0:31	2:38 min/km	327 watts	151 bpm	2 m	189 spm
14	1.00 km	4:55	4:55 min/km	218 watts	148 bpm	4 m	163 spm
15	0.45 km	2:08	4:43 min/km	229 watts	177 bpm	2 m	167 spm

Run

8.62 km

41:54 min

4:51 min/km

Flagstaff Run

Avg Heart Rate	168 bpm
Avg Power	215 watts
Avg Cadence	169 spm
Elev. Gain	40 m

Max Heart Rate	193 bpm
Max Power	306 watts
Max Cadence	178 spm
Elev. Loss	32 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	5:21	5:21 min/km	190 watts	136 bpm	4 m	170 spm
2	1.00 km	5:05	5:05 min/km	204 watts	168 bpm	6 m	169 spm
3	1.00 km	4:52	4:52 min/km	210 watts	171 bpm	4 m	168 spm
4	1.00 km	4:57	4:57 min/km	207 watts	170 bpm	8 m	168 spm
5	1.00 km	4:51	4:51 min/km	204 watts	164 bpm	0 m	168 spm
6	1.00 km	4:37	4:37 min/km	223 watts	176 bpm	2 m	168 spm
7	1.00 km	4:55	4:55 min/km	227 watts	172 bpm	2 m	168 spm
8	1.00 km	4:34	4:34 min/km	236 watts	183 bpm	8 m	169 spm
9	0.62 km	2:37	4:12 min/km	262 watts	184 bpm	6 m	170 spm

Run - Easy Run

16.08 km

1:14:08 hr

4:36 min/km

Avg Heart Rate	177 bpm
Avg Power	230 watts
Avg Cadence	168 spm
Elev. Gain	114 m

Max Heart Rate	188 bpm
Max Power	316 watts
Max Cadence	182 spm
Elev. Loss	109 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	5:03	5:03 min/km	209 watts	142 bpm	6 m	169 spm
2	1.00 km	4:49	4:49 min/km	231 watts	179 bpm	14 m	170 spm
3	1.00 km	4:38	4:38 min/km	226 watts	177 bpm	8 m	169 spm
4	1.00 km	4:39	4:39 min/km	230 watts	178 bpm	6 m	170 spm
5	1.00 km	4:31	4:31 min/km	231 watts	181 bpm	2 m	169 spm
6	1.00 km	4:35	4:35 min/km	227 watts	176 bpm	2 m	167 spm
7	1.00 km	4:31	4:31 min/km	230 watts	181 bpm	4 m	168 spm
8	1.00 km	4:31	4:31 min/km	225 watts	181 bpm	4 m	168 spm
9	1.00 km	4:30	4:30 min/km	229 watts	177 bpm	4 m	168 spm
10	1.00 km	4:47	4:47 min/km	251 watts	181 bpm	30 m	167 spm
11	1.00 km	4:34	4:34 min/km	231 watts	181 bpm	6 m	166 spm
12	1.00 km	4:32	4:32 min/km	232 watts	179 bpm	8 m	167 spm
13	1.00 km	4:26	4:26 min/km	234 watts	182 bpm	2 m	167 spm
14	1.00 km	4:29	4:29 min/km	235 watts	181 bpm	10 m	166 spm
15	1.00 km	4:27	4:27 min/km	230 watts	179 bpm	0 m	165 spm
16	1.00 km	4:35	4:35 min/km	229 watts	179 bpm	8 m	165 spm
17	0.08 km	0:23	4:52 min/km	225 watts	184 bpm	0 m	161 spm

Run

3.52 km

16:47 min

4:46 min/km

Flagstaff Run

Avg Heart Rate	166 bpm
Avg Power	225 watts
Avg Cadence	166 spm
Elev. Gain	18 m

Max Heart Rate	186 bpm
Max Power	299 watts
Max Cadence	176 spm
Elev. Loss	20 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	4:13	4:13 min/km	253 watts	143 bpm	8 m	168 spm
2	1.00 km	5:07	5:07 min/km	219 watts	175 bpm	2 m	165 spm
3	1.00 km	4:58	4:58 min/km	210 watts	172 bpm	8 m	164 spm
4	0.52 km	2:28	4:46 min/km	219 watts	176 bpm	0 m	164 spm

Run

9.08 km

32:14 min

3:33 min/km

Flagstaff Run

Avg Heart Rate	176 bpm
Avg Power	304 watts
Avg Cadence	168 spm
Elev. Gain	54 m

Max Heart Rate	190 bpm
Max Power	434 watts
Max Cadence	196 spm
Elev. Loss	50 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	3:11	3:11 min/km	345 watts	126 bpm	10 m	178 spm
2	1.00 km	3:01	3:01 min/km	353 watts	181 bpm	8 m	177 spm
3	1.00 km	3:01	3:01 min/km	328 watts	178 bpm	0 m	173 spm
4	1.00 km	3:10	3:10 min/km	353 watts	174 bpm	16 m	173 spm
5	0.81 km	2:29	3:03 min/km	333 watts	184 bpm	0 m	170 spm
6	0.16 km	2:02	13:02 min/km	135 watts	184 bpm	0 m	131 spm
7	1.00 km	3:05	3:05 min/km	348 watts	182 bpm	8 m	173 spm
8	0.32 km	1:01	3:10 min/km	335 watts	185 bpm	0 m	171 spm
9	0.32 km	2:01	6:14 min/km	175 watts	181 bpm	2 m	157 spm
10	1.00 km	2:53	2:53 min/km	339 watts	183 bpm	2 m	176 spm
11	0.03 km	0:06	3:30 min/km	346 watts	186 bpm	0 m	173 spm
12	0.21 km	1:20	6:26 min/km	194 watts	183 bpm	0 m	159 spm
13	0.66 km	2:01	3:04 min/km	354 watts	184 bpm	8 m	175 spm
14	0.11 km	0:52	8:02 min/km	177 watts	184 bpm	0 m	160 spm
15	0.39 km	1:02	2:40 min/km	335 watts	182 bpm	0 m	185 spm
16	0.06 km	0:51	13:27 min/km	163 watts	177 bpm	0 m	121 spm

Run - Lactate Threshold

4.25 km

22:23 min

5:16 min/km

3 mi LT, 4'-3'-2'-1' fartlek

At Buffalo Park: 3 mi LT (3:00 R), Fartlek of 4:00 on/2:00 off/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 5:00/mi.

Avg Heart Rate	165 bpm
Avg Power	200 watts
Avg Cadence	163 spm
Elev. Gain	30 m

Max Heart Rate	188 bpm
Max Power	258 watts
Max Cadence	176 spm
Elev. Loss	26 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	5:31	5:31 min/km	185 watts	143 bpm	4 m	167 spm
2	1.00 km	5:00	5:00 min/km	212 watts	172 bpm	6 m	167 spm
3	1.00 km	5:06	5:06 min/km	203 watts	171 bpm	10 m	159 spm
4	1.00 km	4:49	4:49 min/km	222 watts	179 bpm	8 m	167 spm
5	0.25 km	1:56	7:50 min/km	149 watts	158 bpm	2 m	134 spm

Run - Easy Run + Drills, Hills

18.00 km

1:24:52 hr

4:42 min/km

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

Avg Heart Rate	170 bpm
Avg Power	225 watts
Avg Cadence	165 spm
Elev. Gain	148 m

Max Heart Rate	188 bpm
Max Power	456 watts
Max Cadence	248 spm
Elev. Loss	141 m

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 km	5:29	5:29 min/km	184 watts	135 bpm	12 m	167 spm
2	1.00 km	4:38	4:38 min/km	216 watts	174 bpm	0 m	169 spm
3	1.00 km	4:31	4:31 min/km	229 watts	180 bpm	0 m	167 spm
4	1.00 km	4:30	4:30 min/km	231 watts	180 bpm	6 m	167 spm
5	1.00 km	4:29	4:29 min/km	240 watts	183 bpm	4 m	167 spm
6	1.00 km	4:26	4:26 min/km	242 watts	181 bpm	8 m	167 spm
7	1.00 km	4:27	4:27 min/km	241 watts	183 bpm	10 m	167 spm
8	1.00 km	4:26	4:26 min/km	245 watts	184 bpm	12 m	167 spm
9	1.00 km	4:20	4:20 min/km	232 watts	180 bpm	4 m	166 spm
10	1.00 km	4:09	4:09 min/km	250 watts	183 bpm	0 m	168 spm
11	1.00 km	4:17	4:17 min/km	254 watts	183 bpm	22 m	167 spm
12	1.00 km	4:27	4:27 min/km	243 watts	182 bpm	22 m	166 spm
13	1.00 km	4:27	4:27 min/km	239 watts	180 bpm	4 m	166 spm
14	1.00 km	4:16	4:16 min/km	248 watts	184 bpm	4 m	167 spm
15	1.00 km	4:14	4:14 min/km	251 watts	179 bpm	10 m	168 spm
16	1.00 km	4:30	4:30 min/km	258 watts	184 bpm	22 m	167 spm
17	1.00 km	6:27	6:27 min/km	162 watts	136 bpm	6 m	149 spm
18	1.00 km	6:39	6:39 min/km	164 watts	121 bpm	2 m	154 spm

Wesley
Kiptoo

Wesley
Kiptoo

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WesleyKiptoo

WesleyKiptoo

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Wesley
Kiptoo

Wesley
Kiptoo