| Location: Markham,ON,Canada Member Since: Jan 19, 2010 Gender: Male Goal Type: Local Elite Running Accomplishments: Achilles St. Patrick's Day 5K 2011 (18:31)
Salmon Chase 10K 2011 (39:31)
Around the Bay 30K 2010 (2:14:59)
Wineglass Marathon 2012 (3:06:17)
Boston Marathon 2013 (3:05:15)
Chilly Half Burlington 2014 (1:29:15)
Short-Term Running Goals:
Sub 3 hour marathon
Long-Term Running Goals: Sub 3:00 marathon
Win a Race
Personal: Married to Andrea, she ran her 1st 10 K last fall
My other running partner is our 5-year old terrier Jazzy |
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| | Slow miles | Fast miles | Total Distance | | 71.77 | 132.57 | 204.34 |
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| Mizuno WR - Red/Black Miles: 106.83 | Mizuno WR - RB #@2 Miles: 92.63 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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16 k, 1:12:31, 4:32 / k
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| Mizuno WR - Red/Black Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
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13 k, 59:30, 4:35 / k
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| Mizuno WR - Red/Black Miles: 8.10 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10 k rr group, fast! chasing down archie and another fast guy, no watch but probably 4:05-10 pace |
| Mizuno WR - Red/Black Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.10 | 4.10 |
| hill repeats 5 x 650 m on 16th btw kennedy and warden avg time up 3:05
avg time down 4:25 total time 37:30, 6.5 k
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| Mizuno WR - Red/Black Miles: 4.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k fartlek, 55:47, 4:17 / k , cold w/ some wind and some stretches of bad footing |
| Mizuno WR - Red/Black Miles: 8.10 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.10 | 5.10 |
| 8.2 k, 38:45, 4:43 / k , steady run in messy conditions |
| Mizuno WR - Red/Black Miles: 5.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.70 | 0.00 | 14.70 |
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23.5 k, 2:00:00, 5:06 / k, long slow distance
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| Mizuno WR - Red/Black Miles: 14.70 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
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13 k tempo, among fastest 13k runs I have done, had benchmarks to hit at 3 k, 5.2 k, 10 k
hit 10 k in 40:53, 4:05/ k,
finished in 53:30, 4:07 / k overall
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| Mizuno WR - Red/Black Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.44 | 2.44 | 4.88 |
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hill repeats 6 x 650 m on 16th btw kennedy and warden, very sloppy conditions, footing was poor/snow and slush , made each rep about :15-:20 more than usual, did not hit target time for rep 5 (3:18) so I did another one (3:23)
avg time up 3:20
avg time down 4:40 total time 48:00, 7.8 k
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| Mizuno WR - Red/Black Miles: 4.88 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 35:33, 4:27 / k, steady |
| Mizuno WR - Red/Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
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13 k fartlek, 54:30, 4:11 / k
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| Mizuno WR - Red/Black Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 35:30, 4:26 / k , steady |
| Mizuno WR - Red/Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k steady, 36:30, 4:34 / k |
| Mizuno WR - Red/Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.40 | 0.00 | 14.40 |
| 23 k, 1:58:30, 5:09 / k, messy sidewalks, windy cold day |
| Mizuno WR - Red/Black Miles: 14.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k, 56:24, 4:20 / k |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 36:30, 4:34 |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.44 | 2.44 | 4.88 |
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hill repeats 6 x 650 m on 16th btw kennedy and warden, footing was decent, hard packed snow and a layer of snow on sidewalk
avg time up 3:16
avg time down 4:40 total time 48:00, 7.8 k
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| Mizuno WR - RB #@2 Miles: 4.88 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 36:40, 4:35 / k |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k, fartlek, 54:45, 4:13 / k |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| started long run in brutal cold weather -22 c (-32 w/ wind chill) my gloves weren't adequate - my hands were freezing by 2 k in...cut bait, went to running room and bought proper gloves |
| Mizuno WR - RB #@2 Miles: 1.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.25 | 0.00 | 16.25 |
| 26 k, 2:14:00, 5:09 / k, -22c but no wind chill today..snowing for most of the run, balaclava just not cutting it, new gloves ok |
| Mizuno WR - RB #@2 Miles: 16.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k, 55:15, 4:15 / k |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k, 35:00, 4:22 / k, steady |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.44 | 2.44 | 4.88 |
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hill repeats 6 x 650 m on 16th btw kennedy and warden, footing was good, dry for the most part except for the run up the trail to the road
3:14, 3:16, 3:12, 3:10, 3:08, 3:09 = 3:12 avg
avg time up 3:12
avg time down 4:30 total time 46:12, 7.8 k
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
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13k fartlek, started from goodyear on hwy 7, dropped off car 56:13, 4:20/k
fighting through soreness in left foot, left side near heel..hurt through 1st few k and then didn't feel it
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| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, steady, 35:10, 4:24 / k |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 18.10 | 0.00 | 18.10 |
| 29 k lsd, 2:24:00, 4:58 / k |
| Mizuno WR - RB #@2 Miles: 18.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 71.77 | 132.57 | 204.34 |
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| Mizuno WR - Red/Black Miles: 106.83 | Mizuno WR - RB #@2 Miles: 92.63 |
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