| 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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Click to donate
to Ukraine's Armed Forces
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 228.00 | 228.00 |
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| Miz WR 15 - Lime #5 Miles: 127.77 | Miz WR 15 - Lime #6 Miles: 100.23 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.35 | 4.35 |
| lt
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| Miz WR 15 - Lime #5 Miles: 4.35 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.81 | 11.81 |
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| Miz WR 15 - Lime #6 Miles: 11.81 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| leg circuit +
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| Miz WR 15 - Lime #5 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.21 | 6.21 |
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| Miz WR 15 - Lime #5 Miles: 6.21 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.78 | 16.78 |
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| Miz WR 15 - Lime #6 Miles: 16.78 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
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| Miz WR 15 - Lime #6 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.40 | 6.40 |
| leg circuit +
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| Miz WR 15 - Lime #5 Miles: 6.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10k treadmill easy
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| Miz WR 15 - Lime #6 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.94 | 9.94 |
| 16k w/ 8k LT tempo in 34:08, 4:16/k
trying to establish current LT pace, comfortably hard, talk test = can say 3 words but not more,
on relatively flat loop, limited wind, good conditions, it was 4:16/k on avg today.
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| Miz WR 15 - Lime #5 Miles: 9.94 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
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| Miz WR 15 - Lime #5 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 18.64 | 18.64 |
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| Miz WR 15 - Lime #6 Miles: 18.64 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
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| Miz WR 15 - Lime #5 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| leg circuit
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.90 | 9.90 |
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| Miz WR 15 - Lime #5 Miles: 9.90 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
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| Miz WR 15 - Lime #5 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
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| Miz WR 15 - Lime #6 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 18.64 | 18.64 |
| 30 k w/ 6 x 1 minute sprint 10 mph tmill
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| Miz WR 15 - Lime #5 Miles: 18.64 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10k east tmill
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| Miz WR 15 - Lime #5 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
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| Miz WR 15 - Lime #5 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| leg circuit
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.19 | 11.19 |
| 3k wu, 12k cutdown every 2k, 8.7, 8.9, 9.1, 9.3, 9.4, 9.5 mph, 3k cd
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| Miz WR 15 - Lime #5 Miles: 11.19 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10 k tmill easy
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| Miz WR 15 - Lime #6 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 18.64 | 18.64 |
| tmaill long run 2:24:00, w/ 6x 1 min at 10 mph
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| Miz WR 15 - Lime #5 Miles: 18.64 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10k tmill easy
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| Miz WR 15 - Lime #5 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.60 | 11.60 |
| 16x 400 m tmill :90 w/:45-1:00 rest. 18.7 k incl. warmup anc cooldown
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| Miz WR 15 - Lime #6 Miles: 11.60 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| circuit
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| Miz WR 15 - Lime #6 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.40 | 11.40 |
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| Miz WR 15 - Lime #6 Miles: 11.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 228.00 | 228.00 |
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| Miz WR 15 - Lime #5 Miles: 127.77 | Miz WR 15 - Lime #6 Miles: 100.23 |
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