| 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 | 249.76 | 249.76 |
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| Miz WR 13 - Blue#2 Miles: 120.26 | Miz WR 13 - Blue Miles: 69.17 | Miz WR 13 - Blue#3 Miles: 60.33 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.70 | 8.70 |
| 14 k, general aerobic 1:12:30, 5:11 / k |
| Miz WR 13 - Blue#2 Miles: 8.70 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.50 | 5.50 |
| 8.9 k recovery run, 46:30, 5:13/k |
| Miz WR 13 - Blue Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.30 | 15.30 |
| 24.6 k, 1:59:35, 4:51/k |
| Miz WR 13 - Blue#3 Miles: 15.30 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.20 | 8.20 |
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genera; aerobic 13.2k with 10 x 100m strides, :22 duration, 1:07:00, 5:05/ k
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| Miz WR 13 - Blue Miles: 8.20 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.81 | 11.81 |
| Medium Long Run 19 k, 1:32:30, 4:52/k |
| Miz WR 13 - Blue#2 Miles: 11.81 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.97 | 4.97 |
| 8 k, recovery run, 43:00, 5:20/k |
| Miz WR 13 - Blue Miles: 4.97 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.73 | 8.73 |
| 14 k general aerobic run, 1:13:30, 5:15/k |
| Miz WR 13 - Blue#3 Miles: 8.73 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k recovery run, 44:00, 5:30/k |
| Miz WR 13 - Blue Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.20 | 16.20 |
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26 k long run, goal was final 13 k at mpace (4:15/k) - fell well short of that - not sure how much was weather conditions.
Hot humid 30 degrees C. First 13 in 1:09:00, 5:19/k Last 13 in 1:00:30, 4:39/k
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| Miz WR 13 - Blue#2 Miles: 16.20 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.20 | 11.20 |
| 18k, Med. Long Run, 1:29:45, 4:59/k |
| Miz WR 13 - Blue#3 Miles: 11.20 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.12 | 13.12 |
| med long run 21.1 k, 1:43:00, 4:53/k |
| Miz WR 13 - Blue#2 Miles: 13.12 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k recovery run, 43:30, 5:25/k |
| Miz WR 13 - Blue Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.70 | 8.70 |
| 14 k with 6k LT run 4 k warmup22:00 6 k , 23:32, 3:55/k 4 k cooldn22:00
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| Miz WR 13 - Blue#2 Miles: 8.70 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k recovery, 44:00 |
| Miz WR 13 - Blue Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.07 | 15.07 |
| 24.26 k, 1:59:50, 4:56/k |
| Miz WR 13 - Blue#2 Miles: 15.07 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 44:00, recovery run |
| Miz WR 13 - Blue Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.70 | 8.70 |
| 14 k with 10x 100m strides, 22 seconds duration |
| Miz WR 13 - Blue#3 Miles: 8.70 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 44:00 recovery run |
| Miz WR 13 - Blue Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.29 | 14.29 |
| 23 k, 1:54:00, med-long tun 4:57/k |
| Miz WR 13 - Blue#2 Miles: 14.29 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.40 | 11.40 |
| 18.44 k, 1:28:30, 4:48/k |
| Miz WR 13 - Blue#3 Miles: 11.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 44:00, recovery run |
| Miz WR 13 - Blue Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 18.07 | 18.07 |
| 29 k, 2:23:45, 4:57/k |
| Miz WR 13 - Blue#2 Miles: 18.07 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.70 | 8.70 |
| 14 k LT, 8k in 31:50 = 3:59/k |
| Miz WR 13 - Blue Miles: 8.70 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.30 | 14.30 |
| 23 k, 1:53:45, 4:57/k |
| Miz WR 13 - Blue#2 Miles: 14.30 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k recovery run, 44:00 |
| Miz WR 13 - Blue#3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.80 | 11.80 |
| 19 k med long run, 1:35:00, very very hot, 5:00 / k |
| Miz WR 13 - Blue Miles: 11.80 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 249.76 | 249.76 |
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| Miz WR 13 - Blue#2 Miles: 120.26 | Miz WR 13 - Blue Miles: 69.17 | Miz WR 13 - Blue#3 Miles: 60.33 |
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