Wesley
Kiptoo
Training Log
Past 7 Days
Totals
November 17 - 23, 2024
Distance
125.23 km
Workouts
10
Duration
9:04:50 hr
Saturday, Nov 23, 2024 at 05:59
Run - Long Run
30.11 km
1:47:10 hr
3:33 min/km
Progression LR
18k easy, progress the last 7k to tempo effort
| Avg Heart Rate | 180 bpm |
| Avg Power | 303 watts |
| Avg Cadence | 175 spm |
| Elev. Gain | 258 m |
| Max Heart Rate | 191 bpm |
| Max Power | 436 watts |
| Max Cadence | 190 spm |
| Elev. Loss | 142 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 4:21 | 4:21 min/km | 237 watts | 140 bpm | 6 m | 173 spm |
| 2 | 1.00 km | 3:57 | 3:57 min/km | 269 watts | 181 bpm | 6 m | 174 spm |
| 3 | 1.00 km | 3:47 | 3:47 min/km | 291 watts | 182 bpm | 10 m | 178 spm |
| 4 | 1.00 km | 3:37 | 3:37 min/km | 282 watts | 179 bpm | 2 m | 175 spm |
| 5 | 1.00 km | 3:31 | 3:31 min/km | 292 watts | 181 bpm | 0 m | 176 spm |
| 6 | 1.00 km | 3:40 | 3:40 min/km | 302 watts | 181 bpm | 12 m | 176 spm |
| 7 | 1.00 km | 3:35 | 3:35 min/km | 298 watts | 181 bpm | 2 m | 175 spm |
| 8 | 1.00 km | 3:30 | 3:30 min/km | 299 watts | 181 bpm | 2 m | 175 spm |
| 9 | 1.00 km | 3:31 | 3:31 min/km | 304 watts | 181 bpm | 2 m | 176 spm |
| 10 | 1.00 km | 3:31 | 3:31 min/km | 305 watts | 182 bpm | 6 m | 175 spm |
| 11 | 1.00 km | 3:33 | 3:33 min/km | 302 watts | 183 bpm | 4 m | 174 spm |
| 12 | 1.00 km | 3:40 | 3:40 min/km | 299 watts | 181 bpm | 12 m | 175 spm |
| 13 | 1.00 km | 3:37 | 3:37 min/km | 313 watts | 182 bpm | 18 m | 175 spm |
| 14 | 1.00 km | 3:32 | 3:32 min/km | 308 watts | 182 bpm | 6 m | 175 spm |
| 15 | 1.00 km | 3:31 | 3:31 min/km | 312 watts | 182 bpm | 12 m | 175 spm |
| 16 | 1.00 km | 3:30 | 3:30 min/km | 314 watts | 182 bpm | 10 m | 175 spm |
| 17 | 1.00 km | 3:30 | 3:30 min/km | 303 watts | 182 bpm | 4 m | 175 spm |
| 18 | 1.00 km | 3:35 | 3:35 min/km | 320 watts | 183 bpm | 16 m | 175 spm |
| 19 | 1.00 km | 3:35 | 3:35 min/km | 315 watts | 182 bpm | 14 m | 174 spm |
| 20 | 1.00 km | 3:25 | 3:25 min/km | 305 watts | 182 bpm | 8 m | 174 spm |
| 21 | 1.00 km | 3:26 | 3:26 min/km | 310 watts | 182 bpm | 8 m | 173 spm |
| 22 | 1.00 km | 3:20 | 3:20 min/km | 298 watts | 183 bpm | 0 m | 174 spm |
| 23 | 1.00 km | 3:50 | 3:50 min/km | 321 watts | 180 bpm | 32 m | 173 spm |
| 24 | 1.00 km | 3:39 | 3:39 min/km | 316 watts | 183 bpm | 20 m | 174 spm |
| 25 | 1.00 km | 3:35 | 3:35 min/km | 308 watts | 182 bpm | 20 m | 174 spm |
| 26 | 1.00 km | 3:22 | 3:22 min/km | 304 watts | 182 bpm | 2 m | 174 spm |
| 27 | 1.00 km | 3:20 | 3:20 min/km | 323 watts | 183 bpm | 10 m | 175 spm |
| 28 | 1.00 km | 3:12 | 3:12 min/km | 305 watts | 182 bpm | 0 m | 175 spm |
| 29 | 1.00 km | 3:06 | 3:06 min/km | 320 watts | 182 bpm | 0 m | 175 spm |
| 30 | 1.00 km | 3:15 | 3:15 min/km | 337 watts | 182 bpm | 10 m | 176 spm |
| 31 | 0.11 km | 0:22 | 3:18 min/km | 383 watts | 181 bpm | 4 m | 175 spm |
Friday, Nov 22, 2024 at 08:37
Run - Easy Run
20.81 km
1:26:46 hr
4:10 min/km
+ 6 x strides
| Avg Heart Rate | 181 bpm |
| Avg Power | 254 watts |
| Avg Cadence | 170 spm |
| Elev. Gain | 194 m |
| Max Heart Rate | 191 bpm |
| Max Power | 331 watts |
| Max Cadence | 180 spm |
| Elev. Loss | 228 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 4:49 | 4:49 min/km | 211 watts | 150 bpm | 0 m | 169 spm |
| 2 | 1.00 km | 4:30 | 4:30 min/km | 223 watts | 177 bpm | 6 m | 169 spm |
| 3 | 1.00 km | 4:26 | 4:26 min/km | 237 watts | 183 bpm | 8 m | 170 spm |
| 4 | 1.00 km | 4:19 | 4:19 min/km | 228 watts | 179 bpm | 2 m | 169 spm |
| 5 | 1.00 km | 4:29 | 4:29 min/km | 255 watts | 180 bpm | 20 m | 171 spm |
| 6 | 1.00 km | 4:07 | 4:07 min/km | 248 watts | 184 bpm | 4 m | 171 spm |
| 7 | 1.00 km | 4:11 | 4:11 min/km | 272 watts | 184 bpm | 14 m | 171 spm |
| 8 | 1.00 km | 4:04 | 4:04 min/km | 265 watts | 183 bpm | 16 m | 171 spm |
| 9 | 1.00 km | 4:09 | 4:09 min/km | 271 watts | 184 bpm | 16 m | 171 spm |
| 10 | 1.00 km | 4:09 | 4:09 min/km | 234 watts | 181 bpm | 0 m | 169 spm |
| 11 | 1.00 km | 4:12 | 4:12 min/km | 281 watts | 182 bpm | 26 m | 172 spm |
| 12 | 1.00 km | 3:56 | 3:56 min/km | 257 watts | 185 bpm | 4 m | 171 spm |
| 13 | 1.00 km | 4:01 | 4:01 min/km | 267 watts | 185 bpm | 14 m | 171 spm |
| 14 | 1.00 km | 3:56 | 3:56 min/km | 246 watts | 184 bpm | 0 m | 171 spm |
| 15 | 1.00 km | 3:59 | 3:59 min/km | 273 watts | 185 bpm | 10 m | 172 spm |
| 16 | 1.00 km | 3:56 | 3:56 min/km | 249 watts | 184 bpm | 0 m | 170 spm |
| 17 | 1.00 km | 4:06 | 4:06 min/km | 283 watts | 185 bpm | 22 m | 171 spm |
| 18 | 1.00 km | 3:53 | 3:53 min/km | 266 watts | 184 bpm | 6 m | 171 spm |
| 19 | 1.00 km | 3:57 | 3:57 min/km | 283 watts | 184 bpm | 16 m | 172 spm |
| 20 | 1.00 km | 3:52 | 3:52 min/km | 286 watts | 183 bpm | 10 m | 171 spm |
| 21 | 0.81 km | 3:33 | 4:23 min/km | 213 watts | 174 bpm | 0 m | 165 spm |
Thursday, Nov 21, 2024 at 09:36
Run
5.35 km
27:38 min
5:09 min/km
Kamariny Run
Kamariny Run
| Avg Heart Rate | 165 bpm |
| Avg Power | 209 watts |
| Avg Cadence | 164 spm |
| Elev. Gain | 64 m |
| Max Heart Rate | 186 bpm |
| Max Power | 270 watts |
| Max Cadence | 170 spm |
| Elev. Loss | 52 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:30 | 5:30 min/km | 195 watts | 147 bpm | 10 m | 162 spm |
| 2 | 1.00 km | 4:40 | 4:40 min/km | 232 watts | 176 bpm | 16 m | 166 spm |
| 3 | 1.00 km | 4:45 | 4:45 min/km | 235 watts | 180 bpm | 16 m | 167 spm |
| 4 | 1.00 km | 5:09 | 5:09 min/km | 201 watts | 167 bpm | 10 m | 163 spm |
| 5 | 1.00 km | 5:30 | 5:30 min/km | 189 watts | 157 bpm | 4 m | 162 spm |
| 6 | 0.35 km | 2:01 | 5:45 min/km | 202 watts | 169 bpm | 8 m | 162 spm |
Thursday, Nov 21, 2024 at 09:05
Run - Hybrid
6.25 km
28:33 min
4:33 min/km
10 x 300m Hills
10 x 300m (or 1:00) Hill (walk/jog down R)
| Avg Heart Rate | 158 bpm |
| Avg Power | 235 watts |
| Avg Cadence | 168 spm |
| Elev. Gain | 96 m |
| Max Heart Rate | 182 bpm |
| Max Power | 463 watts |
| Max Cadence | 210 spm |
| Elev. Loss | 84 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 0.31 km | 1:01 | 3:16 min/km | 379 watts | 104 bpm | 10 m | 185 spm |
| 2 | 0.35 km | 2:12 | 6:14 min/km | 159 watts | 137 bpm | 4 m | 158 spm |
| 3 | 0.32 km | 1:01 | 3:11 min/km | 332 watts | 144 bpm | 6 m | 184 spm |
| 4 | 0.36 km | 2:07 | 5:57 min/km | 203 watts | 168 bpm | 2 m | 161 spm |
| 5 | 0.31 km | 0:58 | 3:09 min/km | 335 watts | 171 bpm | 8 m | 187 spm |
| 6 | 0.35 km | 2:06 | 5:58 min/km | 170 watts | 168 bpm | 2 m | 160 spm |
| 7 | 0.31 km | 0:57 | 3:07 min/km | 329 watts | 167 bpm | 4 m | 183 spm |
| 8 | 0.35 km | 2:00 | 5:45 min/km | 181 watts | 168 bpm | 4 m | 160 spm |
| 9 | 0.31 km | 0:56 | 3:03 min/km | 335 watts | 176 bpm | 6 m | 186 spm |
| 10 | 0.34 km | 1:58 | 5:48 min/km | 181 watts | 169 bpm | 4 m | 161 spm |
| 11 | 0.31 km | 0:56 | 3:01 min/km | 347 watts | 147 bpm | 4 m | 185 spm |
| 12 | 0.35 km | 2:03 | 5:51 min/km | 188 watts | 169 bpm | 4 m | 159 spm |
| 13 | 0.31 km | 0:56 | 3:03 min/km | 342 watts | 165 bpm | 6 m | 185 spm |
| 14 | 0.35 km | 2:00 | 5:50 min/km | 192 watts | 169 bpm | 4 m | 160 spm |
| 15 | 0.32 km | 0:54 | 2:51 min/km | 367 watts | 172 bpm | 10 m | 188 spm |
| 16 | 0.34 km | 2:03 | 6:02 min/km | 167 watts | 163 bpm | 0 m | 155 spm |
| 17 | 0.31 km | 0:53 | 2:50 min/km | 365 watts | 157 bpm | 4 m | 190 spm |
| 18 | 0.34 km | 2:19 | 6:49 min/km | 160 watts | 144 bpm | 6 m | 153 spm |
| 19 | 0.30 km | 0:54 | 2:58 min/km | 350 watts | 130 bpm | 8 m | 190 spm |
| 20 | 0.02 km | 0:10 | 10:27 min/km | 410 watts | 133 bpm | 0 m | 171 spm |
Thursday, Nov 21, 2024 at 08:27
Run
5.48 km
29:19 min
5:21 min/km
Kamariny Run
Kamariny Run
| Avg Heart Rate | 159 bpm |
| Avg Power | 197 watts |
| Avg Cadence | 166 spm |
| Elev. Gain | 50 m |
| Max Heart Rate | 182 bpm |
| Max Power | 294 watts |
| Max Cadence | 178 spm |
| Elev. Loss | 71 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:07 | 6:07 min/km | 183 watts | 142 bpm | 20 m | 166 spm |
| 2 | 1.00 km | 6:10 | 6:10 min/km | 166 watts | 159 bpm | 2 m | 164 spm |
| 3 | 1.00 km | 4:45 | 4:45 min/km | 209 watts | 172 bpm | 6 m | 169 spm |
| 4 | 1.00 km | 4:47 | 4:47 min/km | 225 watts | 172 bpm | 8 m | 168 spm |
| 5 | 1.00 km | 4:56 | 4:56 min/km | 204 watts | 168 bpm | 4 m | 165 spm |
| 6 | 0.48 km | 2:31 | 5:18 min/km | 211 watts | 134 bpm | 10 m | 165 spm |
Wednesday, Nov 20, 2024 at 06:20
Run - Easy Run
17.13 km
1:21:25 hr
4:45 min/km
| Avg Heart Rate | 174 bpm |
| Avg Power | 221 watts |
| Avg Cadence | 169 spm |
| Elev. Gain | 70 m |
| Max Heart Rate | 192 bpm |
| Max Power | 273 watts |
| Max Cadence | 176 spm |
| Elev. Loss | 74 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:57 | 5:57 min/km | 180 watts | 144 bpm | 12 m | 168 spm |
| 2 | 1.00 km | 5:16 | 5:16 min/km | 199 watts | 165 bpm | 4 m | 169 spm |
| 3 | 1.00 km | 5:00 | 5:00 min/km | 206 watts | 173 bpm | 0 m | 168 spm |
| 4 | 1.00 km | 4:54 | 4:54 min/km | 216 watts | 174 bpm | 4 m | 169 spm |
| 5 | 1.00 km | 5:00 | 5:00 min/km | 219 watts | 175 bpm | 10 m | 169 spm |
| 6 | 1.00 km | 5:03 | 5:03 min/km | 209 watts | 170 bpm | 4 m | 168 spm |
| 7 | 1.00 km | 4:48 | 4:48 min/km | 217 watts | 173 bpm | 2 m | 169 spm |
| 8 | 1.00 km | 4:39 | 4:39 min/km | 224 watts | 177 bpm | 0 m | 169 spm |
| 9 | 1.00 km | 4:54 | 4:54 min/km | 224 watts | 177 bpm | 14 m | 168 spm |
| 10 | 1.00 km | 4:50 | 4:50 min/km | 216 watts | 174 bpm | 4 m | 167 spm |
| 11 | 1.00 km | 4:24 | 4:24 min/km | 230 watts | 180 bpm | 0 m | 169 spm |
| 12 | 1.00 km | 4:24 | 4:24 min/km | 241 watts | 183 bpm | 6 m | 169 spm |
| 13 | 1.00 km | 4:19 | 4:19 min/km | 242 watts | 183 bpm | 4 m | 169 spm |
| 14 | 1.00 km | 4:16 | 4:16 min/km | 245 watts | 184 bpm | 2 m | 170 spm |
| 15 | 1.00 km | 4:15 | 4:15 min/km | 245 watts | 183 bpm | 0 m | 170 spm |
| 16 | 1.00 km | 4:14 | 4:14 min/km | 240 watts | 183 bpm | 0 m | 169 spm |
| 17 | 1.00 km | 4:30 | 4:30 min/km | 231 watts | 181 bpm | 2 m | 167 spm |
| 18 | 0.13 km | 0:35 | 4:40 min/km | 243 watts | 182 bpm | 2 m | 168 spm |
Tuesday, Nov 19, 2024 at 07:29
Run - Lactate Threshold
5.03 km
27:07 min
5:23 min/km
12k tempo
Ease into this. Start around 3:15/km and progress as you go.
| Avg Heart Rate | 158 bpm |
| Avg Power | 195 watts |
| Avg Cadence | 162 spm |
| Elev. Gain | 24 m |
| Max Heart Rate | 181 bpm |
| Max Power | 241 watts |
| Max Cadence | 174 spm |
| Elev. Loss | 24 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:49 | 5:49 min/km | 175 watts | 132 bpm | 4 m | 161 spm |
| 2 | 1.00 km | 5:15 | 5:15 min/km | 189 watts | 159 bpm | 0 m | 161 spm |
| 3 | 1.00 km | 5:25 | 5:25 min/km | 193 watts | 161 bpm | 0 m | 162 spm |
| 4 | 1.00 km | 5:18 | 5:18 min/km | 209 watts | 171 bpm | 14 m | 163 spm |
| 5 | 1.00 km | 5:06 | 5:06 min/km | 208 watts | 169 bpm | 6 m | 162 spm |
| 6 | 0.03 km | 0:10 | 5:37 min/km | 203 watts | 167 bpm | 0 m | 160 spm |
Tuesday, Nov 19, 2024 at 06:45
Run
12.06 km
37:42 min
3:07 min/km
Moiben Run
Moiben Run
| Avg Heart Rate | 182 bpm |
| Avg Power | 340 watts |
| Avg Cadence | 180 spm |
| Elev. Gain | 54 m |
| Max Heart Rate | 194 bpm |
| Max Power | 437 watts |
| Max Cadence | 192 spm |
| Elev. Loss | 54 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 3:14 | 3:14 min/km | 332 watts | 176 bpm | 2 m | 183 spm |
| 2 | 1.00 km | 3:13 | 3:13 min/km | 337 watts | 184 bpm | 8 m | 181 spm |
| 3 | 1.00 km | 3:11 | 3:11 min/km | 330 watts | 183 bpm | 2 m | 179 spm |
| 4 | 1.00 km | 3:08 | 3:08 min/km | 336 watts | 183 bpm | 2 m | 180 spm |
| 5 | 1.00 km | 3:09 | 3:09 min/km | 335 watts | 182 bpm | 2 m | 180 spm |
| 6 | 1.00 km | 3:08 | 3:08 min/km | 340 watts | 182 bpm | 4 m | 180 spm |
| 7 | 1.00 km | 3:05 | 3:05 min/km | 335 watts | 182 bpm | 4 m | 179 spm |
| 8 | 1.00 km | 3:07 | 3:07 min/km | 348 watts | 184 bpm | 10 m | 179 spm |
| 9 | 1.00 km | 3:04 | 3:04 min/km | 348 watts | 184 bpm | 6 m | 179 spm |
| 10 | 1.00 km | 3:04 | 3:04 min/km | 353 watts | 183 bpm | 10 m | 179 spm |
| 11 | 1.00 km | 2:59 | 2:59 min/km | 337 watts | 184 bpm | 2 m | 178 spm |
| 12 | 1.00 km | 3:00 | 3:00 min/km | 346 watts | 183 bpm | 2 m | 179 spm |
| 13 | 0.06 km | 0:12 | 3:22 min/km | 358 watts | 183 bpm | 0 m | 178 spm |
Tuesday, Nov 19, 2024 at 06:05
Run
5.19 km
29:09 min
5:36 min/km
Moiben Run
Moiben Run
| Avg Heart Rate | 162 bpm |
| Avg Power | 189 watts |
| Avg Cadence | 161 spm |
| Elev. Gain | 38 m |
| Max Heart Rate | 186 bpm |
| Max Power | 244 watts |
| Max Cadence | 200 spm |
| Elev. Loss | 40 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:57 | 5:57 min/km | 169 watts | 133 bpm | 8 m | 165 spm |
| 2 | 1.00 km | 5:13 | 5:13 min/km | 191 watts | 159 bpm | 0 m | 165 spm |
| 3 | 1.00 km | 5:01 | 5:01 min/km | 205 watts | 168 bpm | 2 m | 166 spm |
| 4 | 1.00 km | 5:00 | 5:00 min/km | 219 watts | 175 bpm | 20 m | 167 spm |
| 5 | 1.00 km | 4:54 | 4:54 min/km | 219 watts | 176 bpm | 8 m | 167 spm |
| 6 | 0.19 km | 3:01 | 15:43 min/km | 95 watts | 166 bpm | 0 m | 122 spm |
Monday, Nov 18, 2024 at 06:12
Run - Easy Run
17.82 km
1:29:57 hr
5:02 min/km
+ 6 x 0:10 hills at 90-95% effort (2:00 R)
| Avg Heart Rate | 167 bpm |
| Avg Power | 221 watts |
| Avg Cadence | 165 spm |
| Elev. Gain | 460 m |
| Max Heart Rate | 187 bpm |
| Max Power | 813 watts |
| Max Cadence | 230 spm |
| Elev. Loss | 469 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 1.00 km | 7:48 | 7:48 min/km | 190 watts | 149 bpm | 71 m | 164 spm |
| 2 | 1.00 km | 5:58 | 5:58 min/km | 209 watts | 169 bpm | 44 m | 163 spm |
| 3 | 1.00 km | 5:05 | 5:05 min/km | 237 watts | 176 bpm | 40 m | 167 spm |
| 4 | 1.00 km | 4:52 | 4:52 min/km | 232 watts | 171 bpm | 24 m | 167 spm |
| 5 | 1.00 km | 4:46 | 4:46 min/km | 228 watts | 177 bpm | 26 m | 166 spm |
| 6 | 1.00 km | 4:55 | 4:55 min/km | 219 watts | 179 bpm | 14 m | 166 spm |
| 7 | 1.00 km | 4:53 | 4:53 min/km | 206 watts | 168 bpm | 4 m | 164 spm |
| 8 | 1.00 km | 4:55 | 4:55 min/km | 204 watts | 166 bpm | 4 m | 164 spm |
| 9 | 1.00 km | 4:58 | 4:58 min/km | 260 watts | 180 bpm | 48 m | 167 spm |
| 10 | 1.00 km | 5:11 | 5:11 min/km | 280 watts | 179 bpm | 66 m | 167 spm |
| 11 | 1.00 km | 4:23 | 4:23 min/km | 265 watts | 179 bpm | 40 m | 168 spm |
| 12 | 1.00 km | 4:03 | 4:03 min/km | 192 watts | 156 bpm | 0 m | 166 spm |
| 13 | 1.00 km | 4:04 | 4:04 min/km | 236 watts | 174 bpm | 0 m | 168 spm |
| 14 | 1.00 km | 4:22 | 4:22 min/km | 244 watts | 178 bpm | 20 m | 168 spm |
| 15 | 1.00 km | 4:25 | 4:25 min/km | 250 watts | 171 bpm | 20 m | 168 spm |
| 16 | 1.00 km | 4:09 | 4:09 min/km | 216 watts | 168 bpm | 6 m | 167 spm |
| 17 | 1.00 km | 4:50 | 4:50 min/km | 195 watts | 163 bpm | 2 m | 162 spm |
| 18 | 0.82 km | 6:11 | 7:34 min/km | 147 watts | 127 bpm | 31 m | 156 spm |
