| 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 | | 0.00 | 266.80 | 266.80 |
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| Miz WR 13 - Blue Miles: 200.50 | Miz WR 13 - Rb#@3 Miles: 41.30 | Mizuno WR - RB #@2 Miles: 5.00 | Miz WR 13 - Blue#2 Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| 16 k (8 k lactate thresh. 33:00, 4:08 / k) + 40:00 for other 8 k |
| Miz WR 13 - Blue Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.60 | 14.60 |
| med. long run, 23.3 k, 1:50:00, 4:43 / k, |
| Miz WR 13 - Blue Miles: 14.60 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 40:00 |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.25 | 11.25 |
| 18 k, medium long run, 1:25:00, 4:43/ k |
| Miz WR 13 - Blue Miles: 11.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.90 | 6.90 |
| 11 k, 10x100m strides, 55:00 |
| Miz WR 13 - Rb#@3 Miles: 6.90 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 21.25 | 21.25 |
| 34 k, 2:50:15, 5:01 / k |
| Miz WR 13 - Blue Miles: 21.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| doubles - 9.6 k, 49:00, 5:06 / k + 6.5 k, 42:00
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| Miz WR 13 - Rb#@3 Miles: 6.00 | Miz WR 13 - Blue Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.40 | 14.40 |
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23 k , medium-long, 1:48:00, 4:42 / k
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| Miz WR 13 - Blue Miles: 14.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 43:00 |
| Mizuno WR - RB #@2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.25 | 11.25 |
| 18 k (10 k lactate thresh. 43:30, 4:21 / k) + 40:00 for other 8 k |
| Miz WR 13 - Blue Miles: 11.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10 k recovery, 53:00 |
| Miz WR 13 - Rb#@3 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 20.00 | 20.00 |
| 32 k, 2:37:00, 4:54 / k |
| Miz WR 13 - Blue Miles: 20.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.30 | 10.30 |
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10 k, 54:00 recovery run 6.5 k, 42:45 with andrea and jazzy
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| Miz WR 13 - Rb#@3 Miles: 4.00 | Miz WR 13 - Blue Miles: 6.30 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
| 24 k, medium-long, 1:53:00, 4:43 / k, right on upper barrier for the long run
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| Miz WR 13 - Blue Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| recovery, 10 k, 55:00 |
| Miz WR 13 - Rb#@3 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.10 | 13.10 |
| 21 k, 1:39:00, med long, 4:43 / k |
| Miz WR 13 - Blue Miles: 13.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.90 | 6.90 |
| 11 k w/ 6 x 100m strides |
| Miz WR 13 - Rb#@3 Miles: 6.90 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.25 | 16.25 |
| 26 k, 1:52:00, very hilly route, aimed for race pace, ended up at 4:19 / k |
| Miz WR 13 - Blue Miles: 16.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.75 | 8.75 |
| 14 k, general aerobic, 1:12:40, 5:11 / k, very hilly route |
| Miz WR 13 - Blue Miles: 8.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.75 | 8.75 |
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14 k, w/ 2x 1k, 4 x800 (3:34, 3:30, 2:54, 2:59, 2:57, 2:48) 3:29 / k-3:40 / k
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| Miz WR 13 - Blue Miles: 8.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10 k recovery, 55:00 |
| Miz WR 13 - Blue Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.25 | 11.25 |
| 18 k, med long, 1:28:40, 4:53 / k |
| Miz WR 13 - Blue Miles: 11.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k recovery w/ 10x100 m strides, 1:13:00, up at cotttage, sore hammy and back early on, got chased by dog |
| Miz WR 13 - Blue Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
| 24 k, 1:53:00, 4:42 / k
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| Miz WR 13 - Blue#2 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| recovery 8 k, 46:00 |
| Miz WR 13 - Blue#2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 266.80 | 266.80 |
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| Miz WR 13 - Blue Miles: 200.50 | Miz WR 13 - Rb#@3 Miles: 41.30 | Mizuno WR - RB #@2 Miles: 5.00 | Miz WR 13 - Blue#2 Miles: 20.00 |
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