| 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 | 272.79 | 272.79 |
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| Miz WR 15 - Lime Miles: 158.07 | Miz WR 13 - Blue Miles: 4.97 | Miz WR 15 - Fluorite Miles: 109.75 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.15 | 16.15 |
| 26 k w/ 19 at marathon pace - goal was 4:15 /k for the final 19, ended up at 4:28 / k, ran the 1st half in goal pace then fell back, no excuses but it was hot and humid even from 7-9 pm. ended with the temps at 25 degrees C and 54% humidity. |
| Miz WR 15 - Lime Miles: 16.15 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.70 | 8.70 |
| 14 k general aerobic, 1:12:47 (5:12 / k) |
| Miz WR 15 - Lime Miles: 8.70 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.69 | 8.69 |
| 14 k, w/ 6 x 800 m intervals - |
| Miz WR 15 - Lime Miles: 8.69 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.97 | 4.97 |
| 8 k recovery run, 45:00 |
| Miz WR 13 - Blue Miles: 4.97 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.81 | 11.81 |
| 19.02 k medium long run, 1:28:55, 4:41/k |
| Miz WR 15 - Lime Miles: 11.81 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.04 | 9.04 |
| 14.55 k general aerobic run at 5:04 pace with 10x100m strides |
| Miz WR 15 - Lime Miles: 9.04 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.92 | 14.92 |
| 24.02 k medium long run in 1:54:00, 4:45/k |
| Miz WR 15 - Lime Miles: 14.92 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.90 | 14.90 |
| 24k medium long run, 1:54:27, 4:46/k |
| Miz WR 15 - Fluorite Miles: 14.90 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.21 | 6.21 |
| 10 k recovery in 53:23, 5:20/k |
| Miz WR 15 - Lime Miles: 6.21 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.89 | 11.89 |
| 19.15 k w/ 11 k LT run in 45:35, 4:07/k, aiming for 4:00/k and fell off that pace after the first 3 k. |
| Miz WR 15 - Fluorite Miles: 11.89 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.09 | 5.09 |
| 8.19 k recovery run, 44:23, 5:25/k |
| Miz WR 15 - Lime Miles: 5.09 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 21.74 | 21.74 |
| 35 k long run, 2:52:07, 4:55/k |
| Miz WR 15 - Fluorite Miles: 21.74 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.40 | 9.40 |
| 15.13 k, VO2 max 5x600m intervals, pace = 3:24, 3:38, 3:39, 3:31, 3:38 |
| Miz WR 15 - Lime Miles: 9.40 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.39 | 14.39 |
| 23.16 k, med long run, 1:48:45, 4:42/k |
| Miz WR 15 - Fluorite Miles: 14.39 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.28 | 10.28 |
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11.29 k recovery run w/ 6x 100m strides
5.27 k recovery run,
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| Miz WR 15 - Lime Miles: 10.28 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.16 | 5.16 |
| 8.31 recovery run in 45:05, 5:26/k |
| Miz WR 15 - Fluorite Miles: 5.16 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.01 | 10.01 |
| 16.12k w/ 8 k race effort in 31:52, 3:59/k plus warmup/cooldown |
| Miz WR 15 - Lime Miles: 10.01 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 18.01 | 18.01 |
| 29 k long run, 2:23:15, 4:57/k |
| Miz WR 15 - Fluorite Miles: 18.01 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.89 | 10.89 |
| 17.53 k, Vo2 max 6 x 1000 m - 3:40, 3:43, 3:46, 3:45, 3:46, 3:45 |
| Miz WR 15 - Lime Miles: 10.89 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.53 | 15.53 |
| 25 k med long run, 2:01:00, 4:50/k |
| Miz WR 15 - Fluorite Miles: 15.53 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.19 | 10.19 |
| recovery runs - 11.37 k in 1:01:57 and 5.03 k - in 39:00 with andrea 16.4 k total
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| Miz WR 15 - Lime Miles: 7.06 | Miz WR 15 - Fluorite Miles: 3.13 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.81 | 11.81 |
| 19.01 k, 1:29:53, 4:44/k |
| Miz WR 15 - Lime Miles: 11.81 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k recovery in 45:30 |
| Miz WR 15 - Fluorite Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 18.01 | 18.01 |
| 29 k with 23 @ marathon pace, aiming for about 4:22/k, ended at 4:27/k. 1:43 for mp portion.
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| Miz WR 15 - Lime Miles: 18.01 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 272.79 | 272.79 |
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| Miz WR 15 - Lime Miles: 158.07 | Miz WR 13 - Blue Miles: 4.97 | Miz WR 15 - Fluorite Miles: 109.75 |
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