Olin Hacker - Final Surge Athlete Page

Training Log

Distance

69.74 mi

Workouts

Duration

12:01:57 hr

Run - Easy Run

15.20 mi

1:41:23 hr

6:40 min/mi

Avg Heart Rate	151 bpm
Avg Power	275 watts
Avg Cadence	178 spm
Elev. Gain	400 ft

Max Heart Rate	173 bpm
Max Power	382 watts
Max Cadence	192 spm
Elev. Loss	384 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 mi	7:22	7:22 min/mi	241 watts	138 bpm	33 ft	179 spm
2	1.00 mi	7:45	7:45 min/mi	228 watts	132 bpm	0 ft	174 spm
3	1.00 mi	7:39	7:39 min/mi	239 watts	143 bpm	20 ft	175 spm
4	1.00 mi	7:10	7:10 min/mi	253 watts	147 bpm	0 ft	176 spm
5	1.00 mi	6:54	6:54 min/mi	276 watts	152 bpm	59 ft	176 spm
6	1.00 mi	6:41	6:41 min/mi	286 watts	154 bpm	66 ft	177 spm
7	1.00 mi	7:06	7:06 min/mi	273 watts	149 bpm	92 ft	177 spm
8	1.00 mi	6:24	6:24 min/mi	280 watts	154 bpm	0 ft	179 spm
9	1.00 mi	6:24	6:24 min/mi	280 watts	153 bpm	0 ft	178 spm
10	1.00 mi	6:26	6:26 min/mi	280 watts	156 bpm	0 ft	178 spm
11	1.00 mi	6:07	6:07 min/mi	294 watts	161 bpm	13 ft	179 spm
12	1.00 mi	6:11	6:11 min/mi	288 watts	154 bpm	7 ft	180 spm
13	1.00 mi	5:58	5:58 min/mi	312 watts	160 bpm	26 ft	181 spm
14	1.00 mi	5:52	5:52 min/mi	307 watts	160 bpm	20 ft	181 spm
15	1.00 mi	5:59	5:59 min/mi	316 watts	160 bpm	39 ft	180 spm
16	0.20 mi	1:15	6:10 min/mi	329 watts	162 bpm	26 ft	180 spm

Run - Long Run

6.00 mi

3:29:53 hr

34:58 min/mi

Steady LR

Warm up 3 mi, then 12 miles steady at 6:00-6:30/mi

Avg Heart Rate	111 bpm
Avg Power	125 watts
Avg Cadence	176 spm
Elev. Gain	177 ft

Max Heart Rate	157 bpm
Max Power	315 watts
Max Cadence	242 spm
Elev. Loss	177 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 mi	7:38	7:38 min/mi	230 watts	125 bpm	0 ft	180 spm
2	1.00 mi	7:53	7:53 min/mi	230 watts	131 bpm	20 ft	175 spm
3	1.00 mi	8:02	8:02 min/mi	217 watts	130 bpm	33 ft	176 spm
4	1.00 mi	7:42	7:42 min/mi	237 watts	135 bpm	33 ft	175 spm
5	1.00 mi	7:12	7:12 min/mi	248 watts	142 bpm	7 ft	175 spm
6	1.00 mi	46:59	46:59 min/mi	37 watts	94 bpm	85 ft	175 spm

Run - Easy Run

2.91 mi

22:55 min

7:53 min/mi

Avg Heart Rate	135 bpm
Avg Power	232 watts
Avg Cadence	175 spm
Elev. Gain	46 ft

Max Heart Rate	150 bpm
Max Power	312 watts
Max Cadence	200 spm
Elev. Loss	33 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 mi	7:45	7:45 min/mi	231 watts	127 bpm	13 ft	178 spm
2	1.00 mi	7:48	7:48 min/mi	236 watts	137 bpm	13 ft	175 spm
3	0.91 mi	7:21	8:06 min/mi	228 watts	140 bpm	20 ft	174 spm

Run

6.01 mi

45:05 min

7:30 min/mi

Madison Run

Avg Heart Rate	135 bpm
Avg Power	238 watts
Avg Cadence	175 spm
Elev. Gain	128 ft

Max Heart Rate	154 bpm
Max Power	349 watts
Max Cadence	188 spm
Elev. Loss	138 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 mi	7:44	7:44 min/mi	208 watts	114 bpm	0 ft	177 spm
2	1.00 mi	7:52	7:52 min/mi	228 watts	127 bpm	20 ft	174 spm
3	1.00 mi	7:16	7:16 min/mi	248 watts	140 bpm	7 ft	175 spm
4	1.00 mi	7:18	7:18 min/mi	249 watts	146 bpm	0 ft	175 spm
5	1.00 mi	7:29	7:29 min/mi	243 watts	143 bpm	20 ft	175 spm
6	1.00 mi	7:19	7:19 min/mi	253 watts	140 bpm	82 ft	175 spm
7	0.01 mi	0:04	9:02 min/mi	265 watts	149 bpm	0 ft	174 spm

Run - Hybrid

10.99 mi

2:24:42 hr

13:10 min/mi

2 x 10 x 200m hills

2 x 10 x 200m hills (jog down R on reps in under 1:30, 4:00 R on sets) First set: XC effort Second set: 3K/5K effort

Avg Heart Rate	120 bpm
Avg Power	145 watts
Avg Cadence	169 spm
Elev. Gain	853 ft

Max Heart Rate	183 bpm
Max Power	590 watts
Max Cadence	240 spm
Elev. Loss	719 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 mi	8:09	8:09 min/mi	220 watts	123 bpm	20 ft	175 spm
2	1.00 mi	7:47	7:47 min/mi	231 watts	131 bpm	7 ft	174 spm
3	1.00 mi	7:17	7:17 min/mi	245 watts	138 bpm	7 ft	173 spm
4	0.26 mi	2:17	8:58 min/mi	211 watts	136 bpm	118 ft	173 spm
5	0.12 mi	0:34	4:39 min/mi	354 watts	113 bpm	20 ft	203 spm
6	0.15 mi	1:16	8:31 min/mi	254 watts	145 bpm	7 ft	170 spm
7	0.12 mi	0:36	4:52 min/mi	331 watts	141 bpm	20 ft	189 spm
8	0.15 mi	1:18	8:45 min/mi	262 watts	153 bpm	7 ft	172 spm
9	0.12 mi	0:34	4:43 min/mi	348 watts	155 bpm	20 ft	194 spm
10	0.15 mi	1:15	8:24 min/mi	260 watts	165 bpm	7 ft	172 spm
11	0.12 mi	0:35	4:46 min/mi	334 watts	136 bpm	20 ft	192 spm
12	0.15 mi	1:23	9:00 min/mi	247 watts	144 bpm	13 ft	171 spm
13	0.12 mi	0:34	4:41 min/mi	343 watts	153 bpm	20 ft	196 spm
14	0.15 mi	1:16	8:41 min/mi	257 watts	163 bpm	7 ft	172 spm
15	0.12 mi	0:34	4:40 min/mi	329 watts	137 bpm	20 ft	193 spm
16	0.15 mi	1:16	8:32 min/mi	256 watts	149 bpm	7 ft	172 spm
17	0.12 mi	0:33	4:37 min/mi	342 watts	163 bpm	20 ft	198 spm
18	0.15 mi	1:18	8:52 min/mi	262 watts	169 bpm	7 ft	170 spm
19	0.12 mi	0:34	4:40 min/mi	339 watts	141 bpm	20 ft	193 spm
20	0.15 mi	1:15	8:19 min/mi	257 watts	160 bpm	7 ft	170 spm
21	0.12 mi	0:33	4:33 min/mi	356 watts	162 bpm	20 ft	199 spm
22	0.16 mi	1:16	8:11 min/mi	282 watts	177 bpm	7 ft	175 spm
23	0.12 mi	0:33	4:38 min/mi	332 watts	169 bpm	13 ft	193 spm
24	0.17 mi	4:02	23:52 min/mi	112 watts	137 bpm	7 ft	142 spm
25	0.12 mi	0:32	4:26 min/mi	381 watts	87 bpm	20 ft	197 spm
26	0.16 mi	1:23	8:50 min/mi	246 watts	113 bpm	7 ft	169 spm
27	0.12 mi	0:32	4:26 min/mi	347 watts	132 bpm	20 ft	198 spm
28	0.15 mi	1:23	9:05 min/mi	251 watts	148 bpm	7 ft	170 spm
29	0.12 mi	0:32	4:21 min/mi	360 watts	143 bpm	20 ft	203 spm
30	0.16 mi	1:23	8:58 min/mi	241 watts	146 bpm	7 ft	168 spm
31	0.12 mi	0:32	4:20 min/mi	342 watts	145 bpm	20 ft	197 spm
32	0.15 mi	1:23	9:09 min/mi	238 watts	148 bpm	7 ft	167 spm
33	0.12 mi	0:32	4:20 min/mi	373 watts	149 bpm	20 ft	195 spm
34	0.15 mi	1:28	9:48 min/mi	233 watts	157 bpm	7 ft	162 spm
35	0.12 mi	0:32	4:24 min/mi	395 watts	159 bpm	20 ft	199 spm
36	0.15 mi	1:27	9:41 min/mi	268 watts	172 bpm	7 ft	172 spm
37	0.12 mi	0:31	4:16 min/mi	387 watts	165 bpm	20 ft	201 spm
38	0.15 mi	1:28	9:30 min/mi	284 watts	162 bpm	7 ft	168 spm
39	0.12 mi	0:31	4:16 min/mi	396 watts	159 bpm	20 ft	203 spm
40	0.15 mi	1:31	9:53 min/mi	233 watts	168 bpm	7 ft	167 spm
41	0.13 mi	0:31	4:07 min/mi	379 watts	154 bpm	20 ft	210 spm
42	0.15 mi	1:32	10:08 min/mi	227 watts	172 bpm	13 ft	156 spm
43	0.12 mi	0:30	4:08 min/mi	405 watts	167 bpm	20 ft	204 spm
44	1.00 mi	8:31	8:31 min/mi	206 watts	129 bpm	20 ft	170 spm
45	1.00 mi	7:11	7:11 min/mi	249 watts	135 bpm	13 ft	172 spm
46	0.38 mi	1:03:45	2:45:55 min/mi	14 watts	93 bpm	144 ft	130 spm

Run - Easy Run

10.00 mi

1:11:10 hr

7:07 min/mi

Avg Heart Rate	146 bpm
Avg Power	258 watts
Avg Cadence	175 spm
Elev. Gain	374 ft

Max Heart Rate	159 bpm
Max Power	343 watts
Max Cadence	184 spm
Elev. Loss	348 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 mi	7:37	7:37 min/mi	243 watts	135 bpm	66 ft	178 spm
2	1.00 mi	7:19	7:19 min/mi	253 watts	144 bpm	46 ft	176 spm
3	1.00 mi	7:13	7:13 min/mi	259 watts	148 bpm	52 ft	174 spm
4	1.00 mi	7:06	7:06 min/mi	258 watts	146 bpm	26 ft	173 spm
5	1.00 mi	7:06	7:06 min/mi	265 watts	152 bpm	52 ft	174 spm
6	1.00 mi	6:54	6:54 min/mi	257 watts	139 bpm	26 ft	175 spm
7	1.00 mi	6:55	6:55 min/mi	260 watts	145 bpm	13 ft	175 spm
8	1.00 mi	6:56	6:56 min/mi	261 watts	149 bpm	26 ft	174 spm
9	1.00 mi	7:04	7:04 min/mi	267 watts	150 bpm	46 ft	174 spm
10	1.00 mi	6:57	6:58 min/mi	258 watts	149 bpm	20 ft	174 spm

Run - Lactate Threshold

8.34 mi

57:46 min

6:55 min/mi

8 x 800 LT

PM Threshold: 8 x 800 LT (1:00 R) 800 @ 2:26-2:22

Avg Heart Rate	146 bpm
Avg Power	265 watts
Avg Cadence	175 spm
Elev. Gain	118 ft

Max Heart Rate	184 bpm
Max Power	435 watts
Max Cadence	214 spm
Elev. Loss	135 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 mi	8:23	8:23 min/mi	211 watts	112 bpm	26 ft	176 spm
2	1.00 mi	7:43	7:43 min/mi	245 watts	134 bpm	72 ft	175 spm
3	0.03 mi	0:17	10:35 min/mi	207 watts	137 bpm	0 ft	167 spm
4	0.53 mi	2:24	4:34 min/mi	368 watts	161 bpm	0 ft	188 spm
5	0.03 mi	1:00	30:11 min/mi	118 watts	165 bpm	0 ft	130 spm
6	0.53 mi	2:22	4:30 min/mi	389 watts	172 bpm	0 ft	190 spm
7	0.03 mi	1:03	30:42 min/mi	117 watts	173 bpm	0 ft	131 spm
8	0.53 mi	2:23	4:32 min/mi	383 watts	173 bpm	0 ft	190 spm
9	0.04 mi	1:00	28:04 min/mi	166 watts	170 bpm	0 ft	145 spm
10	0.53 mi	2:23	4:32 min/mi	379 watts	169 bpm	0 ft	188 spm
11	0.04 mi	1:01	28:45 min/mi	129 watts	170 bpm	0 ft	116 spm
12	0.52 mi	2:20	4:29 min/mi	381 watts	171 bpm	0 ft	187 spm
13	0.03 mi	1:01	31:07 min/mi	120 watts	172 bpm	0 ft	135 spm
14	0.53 mi	2:18	4:23 min/mi	392 watts	172 bpm	0 ft	189 spm
15	0.04 mi	1:00	25:03 min/mi	155 watts	175 bpm	0 ft	120 spm
16	0.52 mi	2:19	4:25 min/mi	387 watts	174 bpm	0 ft	188 spm
17	0.04 mi	1:00	25:19 min/mi	153 watts	175 bpm	0 ft	117 spm
18	0.53 mi	2:17	4:21 min/mi	392 watts	172 bpm	0 ft	190 spm
19	1.00 mi	8:38	8:38 min/mi	212 watts	123 bpm	20 ft	174 spm
20	0.85 mi	6:44	7:53 min/mi	227 watts	131 bpm	0 ft	173 spm

Run - Lactate Threshold

10.30 mi

1:08:59 hr

6:42 min/mi

3M-2M-1M LT

AM Threshold: 3M-2M-1M LT (2:00 R), 1:15 R) 3M @ 5:20-5:15 2M @ 5:10-5:05 1M @ 5:00-4:55

Avg Heart Rate	149 bpm
Avg Power	276 watts
Avg Cadence	178 spm
Elev. Gain	138 ft

Max Heart Rate	178 bpm
Max Power	421 watts
Max Cadence	216 spm
Elev. Loss	144 ft

Lap	Distance	Time	Pace	Power	Heart Rate	Elevation	Cadence
1	1.00 mi	7:36	7:36 min/mi	240 watts	126 bpm	7 ft	178 spm
2	1.00 mi	7:32	7:32 min/mi	242 watts	131 bpm	13 ft	173 spm
3	1.00 mi	7:25	7:25 min/mi	244 watts	137 bpm	13 ft	173 spm
4	0.09 mi	0:47	8:50 min/mi	237 watts	144 bpm	7 ft	172 spm
5	1.00 mi	5:20	5:20 min/mi	344 watts	167 bpm	20 ft	184 spm
6	1.00 mi	5:12	5:12 min/mi	347 watts	166 bpm	0 ft	184 spm
7	1.00 mi	5:12	5:13 min/mi	349 watts	166 bpm	7 ft	183 spm
8	0.05 mi	1:59	43:16 min/mi	99 watts	132 bpm	0 ft	136 spm
9	1.00 mi	5:10	5:10 min/mi	346 watts	160 bpm	0 ft	184 spm
10	0.99 mi	5:02	5:05 min/mi	358 watts	168 bpm	7 ft	185 spm
11	0.03 mi	1:16	38:17 min/mi	153 watts	153 bpm	7 ft	156 spm
12	1.00 mi	4:57	4:59 min/mi	366 watts	169 bpm	26 ft	187 spm
13	0.07 mi	3:18	49:36 min/mi	59 watts	137 bpm	0 ft	141 spm
14	1.00 mi	7:36	7:36 min/mi	237 watts	137 bpm	26 ft	175 spm
15	0.07 mi	0:29	6:47 min/mi	269 watts	152 bpm	7 ft	176 spm

Olin
Hacker

Olin
Hacker

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OlinHacker

OlinHacker

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Training Log

Olin
Hacker

Olin
Hacker