Alex
Masai
Training Log
Past 7 Days
Totals
April 12 - 18, 2024
Distance
41.85 mi
Workouts
6
Duration
4:44:27 hr
Tuesday, Apr 16, 2024 at 4:56 AM
Run - Easy Run
8.54 mi
1:03:49 hr
7:28 min/mi
| Avg Heart Rate | 141 bpm |
| Avg Cadence | 172 spm |
| Max Heart Rate | 172 bpm |
| Max Cadence | 220 spm |
| Lap | Distance | Time | Pace | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|
| 1 | 0.62 mi | 5:08 | 8:16 min/mi | 113 bpm | 0 ft | 175 spm |
| 2 | 0.62 mi | 5:12 | 8:23 min/mi | 123 bpm | 0 ft | 167 spm |
| 3 | 0.62 mi | 4:44 | 7:37 min/mi | 132 bpm | 0 ft | 169 spm |
| 4 | 0.10 mi | 0:52 | 9:06 min/mi | 98 bpm | 0 ft | 163 spm |
| 5 | 0.12 mi | 0:34 | 4:46 min/mi | 110 bpm | 0 ft | 180 spm |
| 6 | 0.03 mi | 0:43 | 22:17 min/mi | 122 bpm | 0 ft | 139 spm |
| 7 | 0.11 mi | 0:27 | 4:16 min/mi | 110 bpm | 0 ft | 213 spm |
| 8 | 0.09 mi | 1:53 | 19:54 min/mi | 100 bpm | 0 ft | 133 spm |
| 9 | 0.62 mi | 2:46 | 4:28 min/mi | 141 bpm | 0 ft | 182 spm |
| 10 | 0.02 mi | 0:05 | 4:57 min/mi | 154 bpm | 0 ft | 186 spm |
| 11 | 0.12 mi | 1:32 | 13:04 min/mi | 142 bpm | 0 ft | 150 spm |
| 12 | 0.62 mi | 2:44 | 4:25 min/mi | 152 bpm | 0 ft | 183 spm |
| 13 | 0.02 mi | 0:04 | 4:44 min/mi | 159 bpm | 0 ft | 186 spm |
| 14 | 0.12 mi | 1:28 | 12:32 min/mi | 150 bpm | 0 ft | 139 spm |
| 15 | 0.62 mi | 2:43 | 4:23 min/mi | 160 bpm | 0 ft | 183 spm |
| 16 | 0.02 mi | 0:05 | 4:49 min/mi | 163 bpm | 0 ft | 189 spm |
| 17 | 0.12 mi | 1:41 | 14:11 min/mi | 147 bpm | 0 ft | 141 spm |
| 18 | 0.62 mi | 2:43 | 4:23 min/mi | 148 bpm | 0 ft | 184 spm |
| 19 | 0.01 mi | 0:04 | 4:55 min/mi | 160 bpm | 0 ft | 189 spm |
| 20 | 0.12 mi | 1:42 | 14:26 min/mi | 146 bpm | 0 ft | 130 spm |
| 21 | 0.62 mi | 2:43 | 4:23 min/mi | 147 bpm | 0 ft | 184 spm |
| 22 | 0.01 mi | 0:03 | 4:41 min/mi | 157 bpm | 0 ft | 186 spm |
| 23 | 0.12 mi | 1:47 | 14:59 min/mi | 151 bpm | 0 ft | 138 spm |
| 24 | 0.62 mi | 2:43 | 4:22 min/mi | 160 bpm | 0 ft | 183 spm |
| 25 | 0.01 mi | 0:04 | 5:19 min/mi | 168 bpm | 0 ft | 188 spm |
| 26 | 0.12 mi | 1:38 | 13:46 min/mi | 148 bpm | 0 ft | 136 spm |
| 27 | 0.62 mi | 2:41 | 4:19 min/mi | 160 bpm | 0 ft | 186 spm |
| 28 | 0.01 mi | 0:04 | 4:54 min/mi | 169 bpm | 0 ft | 195 spm |
| 29 | 0.12 mi | 1:51 | 16:00 min/mi | 154 bpm | 0 ft | 140 spm |
| 30 | 0.62 mi | 2:42 | 4:21 min/mi | 161 bpm | 0 ft | 184 spm |
| 31 | 0.02 mi | 0:04 | 4:26 min/mi | 164 bpm | 0 ft | 192 spm |
| 32 | 0.07 mi | 1:44 | 23:50 min/mi | 140 bpm | 0 ft | 122 spm |
| 33 | 0.04 mi | 1:04 | 26:13 min/mi | 112 bpm | 0 ft | 150 spm |
| 34 | 0.03 mi | 1:16 | 38:21 min/mi | 95 bpm | 0 ft | 153 spm |
| 35 | 0.06 mi | 1:04 | 16:42 min/mi | 117 bpm | 0 ft | 164 spm |
| 36 | 0.04 mi | 1:15 | 30:31 min/mi | 117 bpm | 0 ft | 113 spm |
| 37 | 0.02 mi | 1:04 | 1:01:45 min/mi | 111 bpm | 0 ft | 117 spm |
| 38 | 0.03 mi | 1:22 | 49:48 min/mi | 115 bpm | 0 ft | 94 spm |
| 39 | 0.00 mi | 1:04 | 11:52:04 min/mi | 102 bpm | 0 ft | |
| 40 | 0.00 mi | 0:07 | 39:35 min/mi | 102 bpm | 0 ft | 17 spm |
Monday, Apr 15, 2024 at 4:59 AM
Run - Easy Run
6.25 mi
44:51 min
7:10 min/mi
For the whole time you're at Hofstra, feel free to run easy as you wish. We will start a week of time off with little running once you get home to Kenya.
| Avg Heart Rate | 139 bpm |
| Avg Cadence | 174 spm |
| Elev. Gain | 135 ft |
| Max Heart Rate | 154 bpm |
| Max Cadence | 190 spm |
| Elev. Loss | 138 ft |
| Lap | Distance | Time | Pace | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|
| 1 | 0.62 mi | 5:09 | 8:18 min/mi | 115 bpm | 0 ft | 181 spm |
| 2 | 0.62 mi | 4:38 | 7:27 min/mi | 135 bpm | 5 ft | 182 spm |
| 3 | 0.62 mi | 4:25 | 7:06 min/mi | 141 bpm | 25 ft | 178 spm |
| 4 | 0.62 mi | 4:24 | 7:06 min/mi | 141 bpm | 0 ft | 174 spm |
| 5 | 0.62 mi | 4:23 | 7:04 min/mi | 146 bpm | 46 ft | 172 spm |
| 6 | 0.62 mi | 4:19 | 6:56 min/mi | 145 bpm | 19 ft | 172 spm |
| 7 | 0.62 mi | 4:16 | 6:53 min/mi | 147 bpm | 5 ft | 172 spm |
| 8 | 0.62 mi | 4:17 | 6:55 min/mi | 145 bpm | 11 ft | 172 spm |
| 9 | 0.62 mi | 4:11 | 6:45 min/mi | 144 bpm | 0 ft | 171 spm |
| 10 | 0.62 mi | 4:26 | 7:09 min/mi | 143 bpm | 35 ft | 170 spm |
| 11 | 0.03 mi | 0:17 | 8:08 min/mi | 136 bpm | 0 ft | 163 spm |
Sunday, Apr 14, 2024 at 5:51 AM
Run - Easy Run
14.35 mi
1:22:43 hr
5:45 min/mi
Shakeout before taking time off. This may also be a longer effort if you are at practice with the college team.
| Avg Heart Rate | 166 bpm |
| Avg Cadence | 177 spm |
| Elev. Gain | 1,614 ft |
| Max Heart Rate | 189 bpm |
| Max Cadence | 190 spm |
| Elev. Loss | 1,430 ft |
| Lap | Distance | Time | Pace | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|
| 1 | 0.62 mi | 4:20 | 6:59 min/mi | 112 bpm | 0 ft | 171 spm |
| 2 | 0.62 mi | 4:03 | 6:32 min/mi | 145 bpm | 85 ft | 174 spm |
| 3 | 0.62 mi | 3:40 | 5:54 min/mi | 160 bpm | 76 ft | 179 spm |
| 4 | 0.62 mi | 3:29 | 5:37 min/mi | 153 bpm | 25 ft | 176 spm |
| 5 | 0.62 mi | 3:33 | 5:43 min/mi | 154 bpm | 41 ft | 176 spm |
| 6 | 0.62 mi | 3:49 | 6:09 min/mi | 161 bpm | 116 ft | 179 spm |
| 7 | 0.62 mi | 3:32 | 5:42 min/mi | 164 bpm | 90 ft | 178 spm |
| 8 | 0.62 mi | 3:32 | 5:41 min/mi | 166 bpm | 61 ft | 178 spm |
| 9 | 0.62 mi | 3:19 | 5:20 min/mi | 162 bpm | 40 ft | 179 spm |
| 10 | 0.62 mi | 3:39 | 5:52 min/mi | 176 bpm | 127 ft | 182 spm |
| 11 | 0.62 mi | 3:22 | 5:25 min/mi | 175 bpm | 76 ft | 178 spm |
| 12 | 0.62 mi | 3:29 | 5:37 min/mi | 178 bpm | 107 ft | 181 spm |
| 13 | 0.62 mi | 3:16 | 5:16 min/mi | 177 bpm | 24 ft | 175 spm |
| 14 | 0.62 mi | 3:39 | 5:53 min/mi | 176 bpm | 116 ft | 182 spm |
| 15 | 0.62 mi | 3:33 | 5:43 min/mi | 177 bpm | 84 ft | 177 spm |
| 16 | 0.62 mi | 3:41 | 5:55 min/mi | 179 bpm | 115 ft | 176 spm |
| 17 | 0.62 mi | 3:47 | 6:05 min/mi | 178 bpm | 144 ft | 179 spm |
| 18 | 0.62 mi | 3:19 | 5:20 min/mi | 180 bpm | 0 ft | 172 spm |
| 19 | 0.62 mi | 3:27 | 5:34 min/mi | 172 bpm | 41 ft | 179 spm |
| 20 | 0.62 mi | 3:38 | 5:51 min/mi | 175 bpm | 117 ft | 178 spm |
| 21 | 0.62 mi | 3:21 | 5:24 min/mi | 174 bpm | 17 ft | 172 spm |
| 22 | 0.62 mi | 3:13 | 5:11 min/mi | 164 bpm | 41 ft | 173 spm |
| 23 | 0.62 mi | 3:34 | 5:45 min/mi | 167 bpm | 99 ft | 181 spm |
| 24 | 0.06 mi | 0:17 | 5:19 min/mi | 180 bpm | 0 ft | 174 spm |
Saturday, Apr 13, 2024 at 5:03 AM
Run
4.30 mi
27:16 min
6:20 min/mi
| Avg Heart Rate | 165 bpm |
| Avg Cadence | 177 spm |
| Elev. Gain | 3 ft |
| Max Heart Rate | 193 bpm |
| Max Cadence | 198 spm |
| Elev. Loss | 7 ft |
| Lap | Distance | Time | Pace | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|
| 1 | 0.62 mi | 2:46 | 4:28 min/mi | 166 bpm | 0 ft | 188 spm |
| 2 | 0.62 mi | 2:55 | 4:42 min/mi | 184 bpm | 0 ft | 180 spm |
| 3 | 0.62 mi | 2:42 | 4:21 min/mi | 185 bpm | 6 ft | 185 spm |
| 4 | 0.62 mi | 2:38 | 4:15 min/mi | 189 bpm | 0 ft | 187 spm |
| 5 | 0.62 mi | 2:37 | 4:13 min/mi | 189 bpm | 0 ft | 187 spm |
| 6 | 0.62 mi | 7:40 | 12:20 min/mi | 136 bpm | 0 ft | 163 spm |
| 7 | 0.58 mi | 5:54 | 10:14 min/mi | 134 bpm | 0 ft | 161 spm |
Saturday, Apr 13, 2024 at 4:09 AM
Run
2.69 mi
22:58 min
8:33 min/mi
BAA 5K
Be in the front pack. Keep the pace honest, and stay aggressive throughout.
| Avg Heart Rate | 134 bpm |
| Avg Cadence | 165 spm |
| Elev. Gain | 7 ft |
| Max Heart Rate | 151 bpm |
| Max Cadence | 200 spm |
| Elev. Loss | 3 ft |
| Lap | Distance | Time | Pace | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|
| 1 | 0.62 mi | 5:55 | 9:31 min/mi | 121 bpm | 0 ft | 166 spm |
| 2 | 0.62 mi | 5:18 | 8:32 min/mi | 134 bpm | 5 ft | 166 spm |
| 3 | 0.62 mi | 4:52 | 7:50 min/mi | 143 bpm | 0 ft | 165 spm |
| 4 | 0.62 mi | 5:01 | 8:05 min/mi | 144 bpm | 5 ft | 165 spm |
| 5 | 0.20 mi | 1:50 | 9:13 min/mi | 127 bpm | 0 ft | 158 spm |
Friday, Apr 12, 2024 at 7:56 AM
Run - Easy Run
5.72 mi
42:49 min
7:28 min/mi
+ 6 x 0:30
Easy run, then
6 x 0:30 at race pace and faster (1:00 R)
| Avg Heart Rate | 138 bpm |
| Avg Cadence | 167 spm |
| Elev. Gain | 39 ft |
| Max Heart Rate | 155 bpm |
| Max Cadence | 200 spm |
| Elev. Loss | 36 ft |
| Lap | Distance | Time | Pace | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|
| 1 | 0.62 mi | 4:45 | 7:40 min/mi | 128 bpm | 0 ft | 172 spm |
| 2 | 0.62 mi | 4:58 | 8:00 min/mi | 137 bpm | 10 ft | 170 spm |
| 3 | 0.62 mi | 4:35 | 7:24 min/mi | 145 bpm | 0 ft | 168 spm |
| 4 | 0.62 mi | 4:34 | 7:21 min/mi | 149 bpm | 5 ft | 165 spm |
| 5 | 0.62 mi | 4:24 | 7:04 min/mi | 147 bpm | 15 ft | 167 spm |
| 6 | 0.62 mi | 4:26 | 7:08 min/mi | 148 bpm | 0 ft | 167 spm |
| 7 | 0.53 mi | 3:54 | 7:21 min/mi | 147 bpm | 0 ft | 166 spm |
| 8 | 0.06 mi | 0:15 | 4:38 min/mi | 119 bpm | 0 ft | 190 spm |
| 9 | 0.02 mi | 0:07 | 7:35 min/mi | 124 bpm | 0 ft | 142 spm |
| 10 | 0.10 mi | 0:28 | 4:32 min/mi | 126 bpm | 0 ft | 181 spm |
| 11 | 0.04 mi | 0:36 | 13:56 min/mi | 130 bpm | 0 ft | 133 spm |
| 12 | 0.12 mi | 0:34 | 4:46 min/mi | 125 bpm | 0 ft | 186 spm |
| 13 | 0.04 mi | 0:43 | 17:20 min/mi | 131 bpm | 0 ft | 127 spm |
| 14 | 0.12 mi | 0:31 | 4:26 min/mi | 124 bpm | 0 ft | 189 spm |
| 15 | 0.03 mi | 0:30 | 16:01 min/mi | 128 bpm | 0 ft | 154 spm |
| 16 | 0.11 mi | 0:31 | 4:34 min/mi | 128 bpm | 0 ft | 183 spm |
| 17 | 0.02 mi | 0:10 | 8:26 min/mi | 131 bpm | 0 ft | 142 spm |
| 18 | 0.12 mi | 0:31 | 4:23 min/mi | 133 bpm | 0 ft | 195 spm |
| 19 | 0.62 mi | 5:39 | 9:06 min/mi | 127 bpm | 15 ft | 162 spm |
| 20 | 0.06 mi | 0:28 | 8:06 min/mi | 136 bpm | 0 ft | 164 spm |
