Stephanie Bruce - Final Surge Athlete Page

Training Log

Distance

78.34 mi

Workouts

Duration

9:32:34 hr

Run - Lactate Threshold

9.18 mi

1:06:45 hr

7:16 min/mi

6 x 1k LT, 4 x 200

PM Threshold: 6 x 1k LT (1:00 R), 4 x 200 (200 jog) 1k @ 3:25-3:30 200 @ 33-34

Avg Heart Rate	138 bpm
Avg Cadence	185 spm
Elev. Gain	285 ft

Max Heart Rate	158 bpm
Max Cadence	226 spm
Elev. Loss	289 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:20	8:20 min/mi	136 bpm	55 ft	178 spm
2	1.00 mi	8:04	8:04 min/mi	149 bpm	43 ft	176 spm
3	0.25 mi	1:57	7:55 min/mi	139 bpm	7 ft	178 spm
4	0.64 mi	3:27	5:26 min/mi	142 bpm	12 ft	192 spm
5	0.04 mi	1:02	23:13 min/mi	146 bpm	0 ft	147 spm
6	0.64 mi	3:29	5:27 min/mi	144 bpm	30 ft	191 spm
7	0.03 mi	1:03	35:58 min/mi	138 bpm	0 ft	152 spm
8	0.63 mi	3:27	5:28 min/mi	135 bpm	26 ft	192 spm
9	0.04 mi	1:00	23:57 min/mi	126 bpm	5 ft	136 spm
10	0.64 mi	3:25	5:21 min/mi	127 bpm	5 ft	193 spm
11	0.03 mi	1:04	37:30 min/mi	125 bpm	0 ft	191 spm
12	0.63 mi	3:24	5:23 min/mi	134 bpm	20 ft	193 spm
13	0.05 mi	1:04	22:37 min/mi	131 bpm	0 ft	117 spm
14	0.64 mi	3:21	5:13 min/mi	133 bpm	25 ft	194 spm
15	0.02 mi	0:20	21:13 min/mi	124 bpm	0 ft	180 spm
16	0.12 mi	0:34	4:38 min/mi	120 bpm	5 ft	214 spm
17	0.13 mi	1:28	11:21 min/mi	136 bpm	0 ft	174 spm
18	0.12 mi	0:33	4:33 min/mi	136 bpm	0 ft	213 spm
19	0.14 mi	1:30	11:04 min/mi	136 bpm	0 ft	175 spm
20	0.12 mi	0:31	4:19 min/mi	132 bpm	5 ft	220 spm
21	0.14 mi	1:34	11:39 min/mi	139 bpm	13 ft	172 spm
22	0.12 mi	0:32	4:18 min/mi	151 bpm	5 ft	217 spm
23	1.00 mi	7:50	7:50 min/mi	141 bpm	29 ft	180 spm
24	1.00 mi	7:30	7:30 min/mi	146 bpm	21 ft	180 spm
25	0.01 mi	0:03	10:28 min/mi	157 bpm	0 ft	177 spm

Run - Lactate Threshold

10.22 mi

1:12:19 hr

7:04 min/mi

2M-1M-1M-1M LT

AM Threshold: 2M-1M-1M-1M LT (1:15 R) 2M @ 11:20 1M @ 5:30

Avg Heart Rate	144 bpm
Avg Cadence	182 spm
Elev. Gain	230 ft

Max Heart Rate	167 bpm
Max Cadence	210 spm
Elev. Loss	240 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	9:02	9:02 min/mi	140 bpm	33 ft	178 spm
2	1.00 mi	7:49	7:49 min/mi	141 bpm	17 ft	178 spm
3	1.00 mi	7:40	7:40 min/mi	136 bpm	22 ft	179 spm
4	0.01 mi	0:08	12:57 min/mi	116 bpm	0 ft	178 spm
5	0.99 mi	5:37	5:39 min/mi	138 bpm	21 ft	191 spm
6	0.99 mi	5:36	5:38 min/mi	148 bpm	24 ft	189 spm
7	0.13 mi	1:39	13:05 min/mi	141 bpm	0 ft	154 spm
8	1.00 mi	5:28	5:28 min/mi	148 bpm	30 ft	190 spm
9	0.05 mi	1:19	24:43 min/mi	143 bpm	5 ft	154 spm
10	0.99 mi	5:23	5:25 min/mi	146 bpm	28 ft	193 spm
11	0.04 mi	1:17	36:26 min/mi	152 bpm	0 ft	124 spm
12	1.00 mi	5:24	5:24 min/mi	160 bpm	24 ft	190 spm
13	0.01 mi	0:02	6:59 min/mi	153 bpm	0 ft	190 spm
14	1.00 mi	8:02	8:02 min/mi	140 bpm	22 ft	179 spm
15	1.00 mi	7:43	7:43 min/mi	150 bpm	18 ft	179 spm
16	0.01 mi	0:03	7:17 min/mi	152 bpm	0 ft	176 spm

Run - Easy Run + Drills, Hills

9.75 mi

1:14:47 hr

7:40 min/mi

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

Avg Heart Rate	148 bpm
Avg Cadence	179 spm
Elev. Gain	344 ft

Max Heart Rate	170 bpm
Max Cadence	228 spm
Elev. Loss	325 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	7:45	7:45 min/mi	127 bpm	64 ft	177 spm
2	1.00 mi	7:53	7:53 min/mi	151 bpm	51 ft	178 spm
3	1.00 mi	8:06	8:06 min/mi	156 bpm	16 ft	177 spm
4	1.00 mi	7:45	7:45 min/mi	159 bpm	5 ft	177 spm
5	1.00 mi	7:28	7:28 min/mi	154 bpm	12 ft	178 spm
6	1.00 mi	7:39	7:39 min/mi	151 bpm	34 ft	178 spm
7	1.00 mi	7:38	7:38 min/mi	152 bpm	11 ft	178 spm
8	1.00 mi	7:33	7:33 min/mi	152 bpm	39 ft	178 spm
9	1.00 mi	7:31	7:31 min/mi	152 bpm	93 ft	179 spm
10	0.02 mi	0:11	10:48 min/mi	128 bpm	5 ft	172 spm
11	0.10 mi	0:25	4:32 min/mi	128 bpm	5 ft	186 spm
12	0.06 mi	0:47	13:34 min/mi	142 bpm	0 ft	175 spm
13	0.09 mi	0:26	4:42 min/mi	149 bpm	0 ft	209 spm
14	0.12 mi	1:17	10:28 min/mi	139 bpm	0 ft	167 spm
15	0.10 mi	0:25	4:29 min/mi	127 bpm	0 ft	205 spm
16	0.02 mi	0:09	7:45 min/mi	128 bpm	7 ft	204 spm
17	0.09 mi	0:23	4:15 min/mi	122 bpm	0 ft	220 spm
18	0.16 mi	1:16	8:06 min/mi	137 bpm	20 ft	181 spm

Run - Easy Run

6.02 mi

46:45 min

7:46 min/mi

Avg Heart Rate	147 bpm
Avg Cadence	176 spm
Elev. Gain	217 ft

Max Heart Rate	162 bpm
Max Cadence	196 spm
Elev. Loss	210 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:17	8:17 min/mi	141 bpm	44 ft	176 spm
2	1.00 mi	8:02	8:02 min/mi	142 bpm	5 ft	176 spm
3	1.00 mi	7:50	7:50 min/mi	149 bpm	47 ft	174 spm
4	1.00 mi	7:39	7:39 min/mi	151 bpm	33 ft	177 spm
5	1.00 mi	7:29	7:29 min/mi	153 bpm	42 ft	176 spm
6	1.00 mi	7:20	7:20 min/mi	149 bpm	55 ft	179 spm
7	0.02 mi	0:07	6:32 min/mi	145 bpm	0 ft	179 spm

Run - Long Run

15.63 mi

1:55:02 hr

7:21 min/mi

Progression LR

10 easy, progress the last 5 mi down to tempo effort OR 3 x 3 mi @ 5:40-5:50/mi w/0.5 mi float at 3:20-3:30

Avg Heart Rate	152 bpm
Avg Cadence	181 spm
Elev. Gain	722 ft

Max Heart Rate	168 bpm
Max Cadence	190 spm
Elev. Loss	738 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:16	8:16 min/mi	148 bpm	129 ft	181 spm
2	1.00 mi	7:48	7:48 min/mi	145 bpm	70 ft	181 spm
3	1.00 mi	7:28	7:28 min/mi	154 bpm	35 ft	180 spm
4	1.00 mi	7:35	7:35 min/mi	159 bpm	63 ft	181 spm
5	1.00 mi	7:39	7:39 min/mi	153 bpm	91 ft	181 spm
6	1.00 mi	7:47	7:47 min/mi	150 bpm	110 ft	180 spm
7	1.00 mi	7:29	7:29 min/mi	150 bpm	90 ft	181 spm
8	1.00 mi	7:24	7:24 min/mi	150 bpm	0 ft	180 spm
9	1.00 mi	7:18	7:18 min/mi	159 bpm	12 ft	180 spm
10	1.00 mi	6:52	6:52 min/mi	154 bpm	7 ft	181 spm
11	1.00 mi	7:02	7:02 min/mi	150 bpm	10 ft	180 spm
12	1.00 mi	7:03	7:03 min/mi	155 bpm	39 ft	182 spm
13	1.00 mi	6:48	6:48 min/mi	150 bpm	0 ft	181 spm
14	1.00 mi	7:03	7:03 min/mi	152 bpm	42 ft	181 spm
15	1.00 mi	7:03	7:03 min/mi	152 bpm	30 ft	181 spm
16	0.63 mi	4:19	6:49 min/mi	152 bpm	12 ft	181 spm

Run

9.03 mi

1:05:48 hr

7:17 min/mi

Avg Heart Rate	140 bpm
Avg Cadence	185 spm
Elev. Gain	325 ft

Max Heart Rate	166 bpm
Max Cadence	206 spm
Elev. Loss	331 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:52	8:52 min/mi	123 bpm	55 ft	175 spm
2	1.00 mi	7:41	7:41 min/mi	139 bpm	28 ft	177 spm
3	0.07 mi	0:33	8:11 min/mi	124 bpm	0 ft	171 spm
4	0.25 mi	1:19	5:10 min/mi	139 bpm	6 ft	194 spm
5	0.04 mi	0:44	18:18 min/mi	145 bpm	0 ft	155 spm
6	0.25 mi	1:17	5:05 min/mi	139 bpm	5 ft	196 spm
7	0.04 mi	0:44	19:18 min/mi	139 bpm	7 ft	166 spm
8	0.26 mi	1:16	4:57 min/mi	127 bpm	10 ft	195 spm
9	0.04 mi	0:45	17:47 min/mi	133 bpm	5 ft	139 spm
10	0.26 mi	1:17	5:02 min/mi	135 bpm	20 ft	197 spm
11	0.04 mi	0:47	17:35 min/mi	152 bpm	6 ft	153 spm
12	0.26 mi	1:17	4:59 min/mi	142 bpm	16 ft	197 spm
13	0.04 mi	0:45	17:57 min/mi	143 bpm	0 ft	185 spm
14	0.25 mi	1:17	5:04 min/mi	152 bpm	11 ft	197 spm
15	0.04 mi	0:45	19:10 min/mi	154 bpm	5 ft	153 spm
16	0.26 mi	1:16	4:56 min/mi	151 bpm	6 ft	197 spm
17	0.04 mi	0:45	21:11 min/mi	148 bpm	0 ft	163 spm
18	0.26 mi	1:16	5:00 min/mi	139 bpm	10 ft	197 spm
19	0.04 mi	0:45	17:36 min/mi	134 bpm	0 ft	132 spm
20	0.26 mi	1:17	5:00 min/mi	145 bpm	12 ft	198 spm
21	0.04 mi	0:45	20:52 min/mi	153 bpm	0 ft	127 spm
22	0.25 mi	1:16	5:02 min/mi	151 bpm	6 ft	196 spm
23	0.04 mi	0:45	20:51 min/mi	149 bpm	0 ft	162 spm
24	0.25 mi	1:18	5:09 min/mi	137 bpm	12 ft	196 spm
25	0.04 mi	0:14	6:49 min/mi	143 bpm	0 ft	186 spm
26	0.26 mi	1:18	5:05 min/mi	141 bpm	5 ft	195 spm
27	0.07 mi	0:46	10:55 min/mi	136 bpm	0 ft	174 spm
28	0.26 mi	1:16	4:54 min/mi	142 bpm	12 ft	197 spm
29	0.04 mi	0:46	18:57 min/mi	139 bpm	5 ft	154 spm
30	0.26 mi	1:15	4:54 min/mi	140 bpm	7 ft	199 spm
31	0.04 mi	0:47	17:44 min/mi	142 bpm	6 ft	161 spm
32	0.25 mi	1:15	5:02 min/mi	128 bpm	6 ft	198 spm
33	0.04 mi	0:45	17:09 min/mi	138 bpm	0 ft	159 spm
34	0.25 mi	1:14	4:56 min/mi	142 bpm	5 ft	200 spm
35	1.00 mi	7:53	7:53 min/mi	145 bpm	52 ft	180 spm
36	1.00 mi	7:36	7:36 min/mi	153 bpm	54 ft	178 spm
37	0.24 mi	1:44	7:23 min/mi	138 bpm	0 ft	175 spm

Run - Easy Run

10.51 mi

1:10:43 hr

6:43 min/mi

Avg Heart Rate	146 bpm
Avg Cadence	184 spm
Elev. Gain	331 ft

Max Heart Rate	170 bpm
Max Cadence	202 spm
Elev. Loss	318 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:11	8:11 min/mi	127 bpm	31 ft	179 spm
2	1.00 mi	7:38	7:38 min/mi	147 bpm	27 ft	179 spm
3	1.00 mi	7:35	7:35 min/mi	152 bpm	61 ft	181 spm
4	0.01 mi	0:06	11:22 min/mi	120 bpm	0 ft	176 spm
5	1.00 mi	5:43	5:43 min/mi	134 bpm	33 ft	189 spm
6	1.00 mi	5:50	5:50 min/mi	142 bpm	29 ft	187 spm
7	1.00 mi	5:42	5:42 min/mi	148 bpm	34 ft	187 spm
8	0.14 mi	2:00	14:50 min/mi	144 bpm	0 ft	146 spm
9	1.00 mi	5:33	5:33 min/mi	149 bpm	31 ft	191 spm
10	1.00 mi	5:34	5:34 min/mi	152 bpm	43 ft	190 spm
11	0.09 mi	1:22	15:29 min/mi	143 bpm	0 ft	153 spm
12	1.00 mi	5:28	5:28 min/mi	157 bpm	22 ft	192 spm
13	1.00 mi	7:52	7:52 min/mi	152 bpm	24 ft	181 spm
14	0.27 mi	2:04	7:33 min/mi	155 bpm	12 ft	178 spm

Run - Lactate Threshold

8.01 mi

1:21 hr

7:32 min/mi

16 x 400 LT

16 x 400 LT (0:45 R) 400 @ 77/78

Avg Heart Rate	151 bpm
Avg Cadence	178 spm
Elev. Gain	200 ft

Max Heart Rate	166 bpm
Max Cadence	190 spm
Elev. Loss	194 ft

Lap	Distance	Time	Pace	Heart Rate	Elevation	Cadence
1	1.00 mi	8:08	8:08 min/mi	140 bpm	28 ft	179 spm
2	1.00 mi	7:51	7:51 min/mi	151 bpm	22 ft	179 spm
3	1.00 mi	7:42	7:42 min/mi	149 bpm	17 ft	177 spm
4	1.00 mi	7:11	7:11 min/mi	156 bpm	0 ft	177 spm
5	1.00 mi	7:33	7:33 min/mi	156 bpm	30 ft	178 spm
6	1.00 mi	7:15	7:15 min/mi	154 bpm	36 ft	181 spm
7	1.00 mi	7:14	7:14 min/mi	152 bpm	28 ft	181 spm
8	1.00 mi	7:22	7:22 min/mi	155 bpm	48 ft	176 spm
9	0.01 mi	0:02	5:41 min/mi	157 bpm	0 ft	180 spm

Stephanie
Bruce

Stephanie
Bruce

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StephanieBruce

StephanieBruce

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Stephanie
Bruce

Stephanie
Bruce