| 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 | | 74.68 | 155.01 | 229.69 |
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| Mizuno WR - RB #@2 Miles: 204.81 | Mizuno WR - Red/Black Miles: 21.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k, tempo, 56:02, 4:19 / k |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
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8 k, steady, 34:20, 4:18 / k
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| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.65 | 3.65 | 7.30 |
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hill repeats 9 x 650 m (5.85k x 2) on 16th btw kennedy and warden,
footing was good except for footpath , 11.7 k
all range btw 2:58 -3:03
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| Mizuno WR - RB #@2 Miles: 7.30 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k steady, 35:00, 4:23 / 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, 54:20, 4:11 / k, in pouring rain for part of it |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, steady, 35:50, 4:29 / k |
| Mizuno WR - Red/Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
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32 k, 2:38:30, 4:57 / k,
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| Mizuno WR - RB #@2 Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k, 54:50, 4:13 / k |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 35:50, 4:29/ k, windy, snowy conditions |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.05 | 4.05 | 8.10 |
| hill repeats 10 x 650 m (6.5k x 2) on 16th btw kennedy and warden,
footing was good except for footpath , raining, wet day
avg 3:00 on 1st 5 sets avg 3:02 on 2nd 5 sets
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| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k , fartleks, 54:33, 4:12 / k |
| Mizuno WR - Red/Black Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.10 | 3.10 |
| st pats day 5 k race..18:32 final time (course was slightly shorter due to construction) finished 28th good showing, got outsprinted at the end, not happy about that
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| Mizuno WR - RB #@2 Miles: 3.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.75 | 0.00 | 13.75 |
| 22 k, lsd, 1:43:30, 4:42 / k, did 2 hill loops at Briarhill nice weather, a few puddles and a bit of ice on the sidewalk here and there but overall excellent conditions
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| Mizuno WR - RB #@2 Miles: 13.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.13 | 8.13 |
| 13 k tempo, 54:33, 4:12 / k |
| Mizuno WR - RB #@2 Miles: 8.13 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k steady , 33:57, 4:14 / k |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.88 | 3.00 | 6.88 |
| 3 x mile repeats, ran in lane 3@ bill crothers adds 10-15m per lap, 1 lap in btw in 4:00
3 k warmup 6:05, 6:01, 5:59
pace 3:48/k, 3:46/k, 3:44/k
2 k cool down
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| Mizuno WR - RB #@2 Miles: 3.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
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13 k fartlek, 52:47, 4:04 / k, great run, hit 10 k in 40:17 reverse field, started at tier's gate, battled wind going north
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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, 35:10, steady, 4:26 / k |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k, tempo, 53:37, 4:07/k |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| 32 k, 2:34:00, 4:49/ k hill at warden + 2 briarwood loops - ran hard on downhills
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| Mizuno WR - RB #@2 Miles: 20.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 3.10 | 4.10 |
| 18 mins steady w/ jazzy
18 mins stress test walking at incline and running
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| Mizuno WR - RB #@2 Miles: 4.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 4.88 | 7.38 |
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intervals on road: 4 x 1.7k downhill: 6:20 (3:43/k) , uphill into wind: 6:52 (4:02/ k), downhill: 6:00 (3:31/k)(hit goal), uphill into wind: 7:00 (4:07/k)
2.5 k warmup and cooldown (ran last k hard = 3:36!) total 11.8 k
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| Mizuno WR - RB #@2 Miles: 7.38 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k , fartlek, reached 10 k in 40:02, finished in 54:30, 4:02 / k |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.90 | 0.00 | 2.90 |
| light jog w/ jazzy, 4. 6 k |
| Mizuno WR - Red/Black Miles: 2.90 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 36:00 steady. 4:30 / k |
| Mizuno WR - Red/Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 20.00 | 20.00 |
| 32 k, 2:27:37, 4:37 / K lots of hills, ran to blencathra and did 3 loops, then back home.
20 k nw winds to deal with on the way out, was going for race pace (4:30 /k) but started a bit slower for the first 6-8 k, and fighting the wind so all things considered a solid final long run.
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| Mizuno WR - RB #@2 Miles: 20.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
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13 k tempo, 51:33, 3:58 / k, reached 10 k in 39:23 3:56 / k to that point Both these times are pb's!
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| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.95 | 5.30 | 8.25 |
| speed work 5x 1.7 = 8.5 k
down 6:05, up 6:40, down 6:05, up 6:54, down 6:06 2.4 w/u, 2.3 c/d
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| Mizuno WR - RB #@2 Miles: 8.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 74.68 | 155.01 | 229.69 |
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| Mizuno WR - RB #@2 Miles: 204.81 | Mizuno WR - Red/Black Miles: 21.00 |
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