| 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 | | 11.85 | 111.40 | 123.25 |
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| Mizuno WR - RB #@2 Miles: 42.85 | Mizuno WR - Red/Black Miles: 3.00 | Miz WR 13 - Rb#@3 Miles: 77.40 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k fartlek, 52:10, 4:01 / k, (39:37 at 10 k) |
| Mizuno WR - RB #@2 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 4.8 k jog w/ jazzy |
| Mizuno WR - Red/Black Miles: 3.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.40 | 14.40 |
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http://www.gmap-pedometer.com/?r=4397828 23 k - 1:47:15 -4:40 / k
5 k @ 5:00 / k, 7 k @ 4:45 / k, 11 k @ 4:30 / k - race pace
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| Mizuno WR - RB #@2 Miles: 14.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k steady, 36:45, 4:35 / k |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
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13 k tempo, 52:20, 4:02 / k, reached 10 k in 39:58,
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| Mizuno WR - RB #@2 Miles: 8.10 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 5.25 | 7.25 |
| 5 x 1 mile repeats at track, 6:02, 6:06, 6:11, 6:16, 6:20, 400 mjog in btw, 4:00, +400 m at end
1 mile warmup, 800 m cooldown, 8 k fast , 3.6 k = 11.6 k
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| Mizuno WR - RB #@2 Miles: 7.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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16 k, 1:08:30, 4:16 / k, supposed to be race pace but ended up faster
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| Miz WR 13 - Rb#@3 Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
| 6 k race pace, 27:00 |
| Miz WR 13 - Rb#@3 Miles: 3.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k race pace, 58:00, 4:28 |
| Miz WR 13 - Rb#@3 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10 k race pace, 48:00 (with a couple of stops for traffic and to stretch) |
| Miz WR 13 - Rb#@3 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.60 | 0.00 | 1.60 |
| 2.5 k at hotel |
| Miz WR 13 - Rb#@3 Miles: 1.60 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
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| Miz WR 13 - Rb#@3 Miles: 26.20 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k steady, 35:10, 4:24 / k |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 36:00 |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 35:47 |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
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| Miz WR 13 - Rb#@3 Miles: 1.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.85 | 111.40 | 123.25 |
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| Mizuno WR - RB #@2 Miles: 42.85 | Mizuno WR - Red/Black Miles: 3.00 | Miz WR 13 - Rb#@3 Miles: 77.40 |
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