Stephanie Bruce - Final Surge Athlete Page

Training Log

Distance

70.86 mi

Workouts

Duration

8:54:50 hr

Run - Hybrid

10.04 mi

1:17:38 hr

7:43 min/mi

3 x 1 mi LT, 800, 2 x 400, 4 x 200

3 x 1 mi LT @ 5:30 (1:15 R), 800 @ 2:28 (2:30 R) 2 x 400 @ 72 (1:30 R) 4 x 200 @ 33-34 (200 jog)

Avg Heart Rate	144 bpm
Avg Cadence	182 spm
Elev. Gain	358 ft

Max Heart Rate	165 bpm
Max Cadence	222 spm
Elev. Loss	367 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:17	8:17 min/mi	123 bpm	30 ft	177 spm
2	1.00 mi	8:00	8:00 min/mi	139 bpm	36 ft	176 spm
3	1.00 mi	7:52	7:52 min/mi	139 bpm	85 ft	178 spm
4	0.26 mi	1:53	7:24 min/mi	139 bpm	5 ft	177 spm
5	1.00 mi	5:25	5:25 min/mi	146 bpm	5 ft	188 spm
6	0.01 mi	0:03	5:53 min/mi	151 bpm	0 ft	186 spm
7	0.04 mi	1:15	30:49 min/mi	140 bpm	0 ft	161 spm
8	1.00 mi	5:24	5:24 min/mi	147 bpm	12 ft	189 spm
9	0.01 mi	0:04	5:38 min/mi	153 bpm	0 ft	191 spm
10	0.04 mi	1:18	30:46 min/mi	145 bpm	0 ft	138 spm
11	1.00 mi	5:20	5:20 min/mi	152 bpm	64 ft	189 spm
12	0.01 mi	0:03	6:47 min/mi	149 bpm	0 ft	182 spm
13	0.06 mi	2:35	43:36 min/mi	144 bpm	0 ft	148 spm
14	0.51 mi	2:26	4:47 min/mi	144 bpm	11 ft	202 spm
15	0.08 mi	2:28	30:45 min/mi	152 bpm	0 ft	132 spm
16	0.25 mi	1:12	4:49 min/mi	150 bpm	26 ft	203 spm
17	0.06 mi	1:30	25:18 min/mi	146 bpm	0 ft	145 spm
18	0.25 mi	1:10	4:45 min/mi	150 bpm	0 ft	204 spm
19	0.07 mi	1:30	21:16 min/mi	147 bpm	5 ft	119 spm
20	0.13 mi	0:33	4:27 min/mi	142 bpm	0 ft	211 spm
21	0.05 mi	1:14	22:43 min/mi	146 bpm	0 ft	160 spm
22	0.13 mi	0:32	4:14 min/mi	142 bpm	0 ft	216 spm
23	1.00 mi	8:47	8:47 min/mi	147 bpm	49 ft	178 spm
24	1.00 mi	7:58	7:58 min/mi	151 bpm	42 ft	178 spm
25	0.08 mi	0:35	7:10 min/mi	145 bpm	0 ft	181 spm

Run

3.01 mi

22:11 min

7:22 min/mi

Avg Heart Rate	143 bpm
Avg Cadence	177 spm
Elev. Gain	121 ft

Max Heart Rate	161 bpm
Max Cadence	184 spm
Elev. Loss	121 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	7:53	7:53 min/mi	141 bpm	70 ft	177 spm
2	1.00 mi	7:17	7:17 min/mi	143 bpm	53 ft	178 spm
3	1.00 mi	6:56	6:56 min/mi	147 bpm	0 ft	177 spm
4	0.01 mi	0:03	7:22 min/mi	149 bpm	0 ft	180 spm

Run - Easy Run + Drills, Hills

7.36 mi

56:52 min

7:43 min/mi

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

Avg Heart Rate	143 bpm
Avg Cadence	177 spm
Elev. Gain	246 ft

Max Heart Rate	171 bpm
Max Cadence	232 spm
Elev. Loss	256 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:15	8:15 min/mi	137 bpm	48 ft	176 spm
2	1.00 mi	7:48	7:48 min/mi	154 bpm	26 ft	178 spm
3	1.00 mi	7:29	7:29 min/mi	151 bpm	0 ft	176 spm
4	1.00 mi	7:34	7:34 min/mi	147 bpm	22 ft	176 spm
5	1.00 mi	7:50	7:50 min/mi	149 bpm	28 ft	177 spm
6	1.00 mi	7:48	7:48 min/mi	141 bpm	62 ft	177 spm
7	1.00 mi	7:30	7:30 min/mi	141 bpm	35 ft	177 spm
8	0.01 mi	0:04	9:52 min/mi	117 bpm	17 ft	174 spm
9	0.05 mi	0:12	4:31 min/mi	111 bpm	0 ft
10	0.01 mi	0:07	14:08 min/mi	117 bpm	5 ft	196 spm
11	0.04 mi	0:12	5:43 min/mi	107 bpm	0 ft	227 spm
12	0.02 mi	0:10	9:40 min/mi	115 bpm	0 ft	224 spm
13	0.03 mi	0:10	5:27 min/mi	112 bpm	0 ft
14	0.02 mi	0:06	5:56 min/mi	113 bpm	8 ft
15	0.04 mi	0:11	5:10 min/mi	114 bpm	0 ft	210 spm
16	0.01 mi	0:06	7:40 min/mi	114 bpm	0 ft	210 spm
17	0.04 mi	0:11	5:14 min/mi	111 bpm	9 ft	220 spm
18	0.03 mi	0:26	12:37 min/mi	126 bpm	0 ft	120 spm
19	0.07 mi	0:34	8:01 min/mi	143 bpm	0 ft	173 spm

Run - Long Run

6.02 mi

46:24 min

7:42 min/mi

Easy LR

Happy Mother's Day!

Avg Heart Rate	150 bpm
Avg Cadence	177 spm
Elev. Gain	33 ft

Max Heart Rate	169 bpm
Max Cadence	196 spm
Elev. Loss	30 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:32	8:32 min/mi	146 bpm	10 ft	178 spm
2	1.00 mi	7:52	7:52 min/mi	148 bpm	0 ft	177 spm
3	1.00 mi	7:49	7:49 min/mi	152 bpm	5 ft	177 spm
4	1.00 mi	7:31	7:31 min/mi	154 bpm	0 ft	177 spm
5	1.00 mi	7:20	7:20 min/mi	152 bpm	5 ft	177 spm
6	1.00 mi	7:09	7:09 min/mi	150 bpm	18 ft	178 spm
7	0.02 mi	0:08	6:18 min/mi	149 bpm	0 ft	180 spm

Run - Easy Run

14.16 mi

1:43:52 hr

7:20 min/mi

Avg Heart Rate	154 bpm
Avg Cadence	179 spm
Elev. Gain	272 ft

Max Heart Rate	175 bpm
Max Cadence	192 spm
Elev. Loss	282 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:12	8:12 min/mi	141 bpm	0 ft	178 spm
2	1.00 mi	7:59	7:59 min/mi	151 bpm	16 ft	180 spm
3	1.00 mi	7:44	7:44 min/mi	155 bpm	32 ft	180 spm
4	1.00 mi	7:25	7:25 min/mi	160 bpm	13 ft	180 spm
5	1.00 mi	7:29	7:29 min/mi	156 bpm	36 ft	180 spm
6	1.00 mi	7:18	7:18 min/mi	152 bpm	16 ft	180 spm
7	1.00 mi	7:02	7:02 min/mi	152 bpm	28 ft	178 spm
8	1.00 mi	7:16	7:16 min/mi	152 bpm	12 ft	178 spm
9	1.00 mi	7:22	7:22 min/mi	153 bpm	29 ft	179 spm
10	1.00 mi	7:22	7:22 min/mi	160 bpm	10 ft	179 spm
11	1.00 mi	7:12	7:12 min/mi	163 bpm	12 ft	179 spm
12	1.00 mi	6:56	6:56 min/mi	157 bpm	18 ft	180 spm
13	1.00 mi	6:45	6:45 min/mi	154 bpm	39 ft	181 spm
14	1.00 mi	6:38	6:38 min/mi	153 bpm	28 ft	182 spm
15	0.16 mi	1:05	6:41 min/mi	152 bpm	0 ft	180 spm

Run - Easy Run

8.01 mi

1:01:19 hr

7:39 min/mi

+ 6 x strides

Avg Heart Rate	147 bpm
Avg Cadence	176 spm
Elev. Gain	220 ft

Max Heart Rate	165 bpm
Max Cadence	186 spm
Elev. Loss	200 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:15	8:15 min/mi	132 bpm	35 ft	177 spm
2	1.00 mi	7:57	7:57 min/mi	143 bpm	29 ft	176 spm
3	1.00 mi	7:46	7:46 min/mi	150 bpm	6 ft	175 spm
4	1.00 mi	7:37	7:37 min/mi	150 bpm	25 ft	176 spm
5	1.00 mi	7:35	7:35 min/mi	155 bpm	31 ft	177 spm
6	1.00 mi	7:21	7:21 min/mi	147 bpm	32 ft	178 spm
7	1.00 mi	7:24	7:24 min/mi	148 bpm	45 ft	176 spm
8	1.00 mi	7:17	7:17 min/mi	155 bpm	34 ft	176 spm
9	0.01 mi	0:02	6:29 min/mi	158 bpm		90 spm

Run

3.01 mi

23:46 min

7:54 min/mi

Avg Heart Rate	131 bpm
Avg Cadence	177 spm
Elev. Gain	79 ft

Max Heart Rate	153 bpm
Max Cadence	184 spm
Elev. Loss	79 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:12	8:12 min/mi	122 bpm	47 ft	178 spm
2	1.00 mi	8:10	8:10 min/mi	134 bpm	24 ft	177 spm
3	1.00 mi	7:20	7:20 min/mi	137 bpm	10 ft	177 spm
4	0.01 mi	0:02	6:19 min/mi	145 bpm	0 ft	180 spm

Run - Hybrid

11.06 mi

1:20:56 hr

7:19 min/mi

12 x 1k

12 x 1k (1:00 - 3:00 R), starting at LT (3:20-3:25) and progressing if you feel good. If you progress beyond 3:20, take 2:00 R. If you go beyond 3:10, take 3:00 R. I want to leave this open ended based on how you are recovering. Overall, the bulk of the work for the 10k was done in Phoenix and Pittsburgh, so this is mostly to get your legs back and primed for another race.

Avg Heart Rate	137 bpm
Avg Cadence	186 spm
Elev. Gain	276 ft

Max Heart Rate	164 bpm
Max Cadence	214 spm
Elev. Loss	295 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:32	8:32 min/mi	135 bpm	41 ft	179 spm
2	1.00 mi	7:57	7:57 min/mi	147 bpm	68 ft	179 spm
3	0.46 mi	3:19	7:17 min/mi	158 bpm	6 ft	178 spm
4	0.64 mi	3:22	5:16 min/mi	144 bpm	6 ft	192 spm
5	0.04 mi	1:00	23:30 min/mi	143 bpm	0 ft	180 spm
6	0.64 mi	3:18	5:08 min/mi	151 bpm	5 ft	192 spm
7	0.05 mi	0:59	21:10 min/mi	140 bpm	0 ft	139 spm
8	0.65 mi	3:20	5:09 min/mi	144 bpm	6 ft	193 spm
9	0.08 mi	2:00	23:39 min/mi	131 bpm	14 ft	124 spm
10	0.64 mi	3:14	5:04 min/mi	147 bpm	18 ft	194 spm
11	0.06 mi	1:30	26:02 min/mi	144 bpm	0 ft	139 spm
12	0.64 mi	3:15	5:04 min/mi	145 bpm	14 ft	192 spm
13	0.06 mi	1:26	24:57 min/mi	138 bpm	0 ft	146 spm
14	0.64 mi	3:15	5:05 min/mi	149 bpm	19 ft	194 spm
15	0.05 mi	2:18	47:38 min/mi	132 bpm	5 ft	157 spm
16	0.63 mi	3:11	5:02 min/mi	132 bpm	16 ft	198 spm
17	0.08 mi	2:03	25:57 min/mi	111 bpm	0 ft	172 spm
18	0.64 mi	3:11	4:58 min/mi	114 bpm	26 ft	198 spm
19	0.09 mi	2:33	27:01 min/mi	115 bpm	0 ft	116 spm
20	0.64 mi	3:07	4:54 min/mi	127 bpm	11 ft	201 spm
21	0.15 mi	3:00	19:52 min/mi	125 bpm	0 ft	135 spm
22	0.65 mi	3:06	4:48 min/mi	116 bpm	0 ft	202 spm
23	1.00 mi	7:46	7:46 min/mi	139 bpm	35 ft	180 spm
24	0.53 mi	4:00	7:37 min/mi	139 bpm	12 ft	179 spm

Run - Easy Run

8.20 mi

1:01:49 hr

7:32 min/mi

+ 6 x strides

Avg Heart Rate	146 bpm
Avg Cadence	180 spm
Elev. Gain	256 ft

Max Heart Rate	171 bpm
Max Cadence	226 spm
Elev. Loss	259 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:24	8:24 min/mi	134 bpm	39 ft	180 spm
2	1.00 mi	7:48	7:48 min/mi	149 bpm	22 ft	180 spm
3	1.00 mi	7:37	7:37 min/mi	148 bpm	69 ft	179 spm
4	1.00 mi	7:33	7:33 min/mi	149 bpm	57 ft	179 spm
5	1.00 mi	7:23	7:23 min/mi	146 bpm	17 ft	178 spm
6	1.00 mi	7:22	7:22 min/mi	147 bpm	13 ft	179 spm
7	1.00 mi	7:14	7:14 min/mi	151 bpm	5 ft	179 spm
8	1.00 mi	7:15	7:15 min/mi	157 bpm	41 ft	180 spm
9	0.01 mi	0:06	9:11 min/mi	139 bpm	0 ft	178 spm
10	0.03 mi	0:10	6:20 min/mi	123 bpm	0 ft	213 spm
11	0.02 mi	0:05	4:48 min/mi	126 bpm	0 ft	204 spm
12	0.03 mi	0:10	6:35 min/mi	115 bpm	0 ft	208 spm
13	0.02 mi	0:04	4:51 min/mi	124 bpm	0 ft	208 spm
14	0.02 mi	0:09	7:04 min/mi	106 bpm	0 ft	226 spm
15	0.02 mi	0:05	4:31 min/mi	113 bpm	5 ft	224 spm
16	0.03 mi	0:10	6:18 min/mi	128 bpm	0 ft	224 spm
17	0.02 mi	0:05	4:14 min/mi	129 bpm	0 ft	224 spm

Stephanie
Bruce

Stephanie
Bruce

Bio

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Training Log

StephanieBruce

StephanieBruce

Bio

Social

Training Log

Stephanie
Bruce

Stephanie
Bruce