DR's running blog

January 2012

15% off for Fast Running Blog members at St. George Running Center!

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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Miz WR 15 - Lime #5 Lifetime Miles:						435.44
Miz WR 15 - Lime #6 Lifetime Miles:						435.97
Miz WR 16 - Yellow Lifetime Miles:						227.26
Miz WR 16 - White/red Lifetime Miles:						168.63
Miz WR 16 - Yellow #2 Lifetime Miles:						118.39

Totals

Slow miles	Fast miles	Total Distance
0.00	2280.95	2280.95

Miz WR 13 - Blue#3 Miles: 537.72	Miz WR 13 - Blue#2 Miles: 477.28	Miz WR 13 - Blue Miles: 263.36	Miz WR 15 - Lime Miles: 423.97	Miz WR 15 - Fluorite Miles: 316.29	Miz WR 15 - Lime #2 Miles: 262.38

Sat, Jan 21, 2012

Slow miles	Fast miles	Total Distance
0.00	4.50	4.50

Miz WR 13 - Blue#3 Miles: 4.50

Sun, Jan 22, 2012

Slow miles	Fast miles	Total Distance
0.00	2.00	2.00

2 miles with jazzy

Miz WR 13 - Blue#3 Miles: 2.00

Mon, Jan 23, 2012

Slow miles	Fast miles	Total Distance
0.00	4.90	4.90

7.8 k, 36:35, 4:40 / km

Miz WR 13 - Blue#3 Miles: 4.90

Tue, Jan 24, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k, 40:00

Miz WR 13 - Blue#3 Miles: 5.00

Wed, Jan 25, 2012

Slow miles	Fast miles	Total Distance
0.00	5.10	5.10

8.3 k, 40:30, 4:54 / k

Miz WR 13 - Blue#3 Miles: 5.10

Thu, Jan 26, 2012

Slow miles	Fast miles	Total Distance
0.00	4.20	4.20

6.8 k, 32:0, 4:43 / k

Miz WR 13 - Blue#3 Miles: 4.20

Fri, Jan 27, 2012

Slow miles	Fast miles	Total Distance
0.00	5.10	5.10

8.3 k, 40:10, 4:51 / k

Miz WR 13 - Blue#3 Miles: 5.10

Sun, Jan 29, 2012

Slow miles	Fast miles	Total Distance
0.00	5.40	5.40

8.6 k, 40:00, 4:37 / k

Miz WR 13 - Blue#3 Miles: 5.40

Mon, Jan 30, 2012

Slow miles	Fast miles	Total Distance
0.00	6.25	6.25

10 k, 47:55, 4:48 / k

Miz WR 13 - Blue#2 Miles: 6.25

Tue, Jan 31, 2012

Slow miles	Fast miles	Total Distance
0.00	7.50	7.50

12 k, 57:30, 4:47/k

Miz WR 13 - Blue#3 Miles: 7.50

Wed, Feb 01, 2012

Slow miles	Fast miles	Total Distance
0.00	7.90	7.90

12 k, 56:40, 4:43/k

Miz WR 13 - Blue#2 Miles: 7.90

Thu, Feb 02, 2012

Slow miles	Fast miles	Total Distance
0.00	1.80	1.80

3 k with jazzy

Miz WR 13 - Blue#2 Miles: 1.80

Fri, Feb 03, 2012

Slow miles	Fast miles	Total Distance
0.00	7.90	7.90

12.7 k, 1:00:00, 4:43 / k

Miz WR 13 - Blue#3 Miles: 7.90

Sat, Feb 04, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k, 38:00, 4:45 / k

Miz WR 13 - Blue#2 Miles: 5.00

Sun, Feb 05, 2012

Slow miles	Fast miles	Total Distance
0.00	10.00	10.00

16 k, 1:20:00, 5:00 / k

Miz WR 13 - Blue#3 Miles: 10.00

Mon, Feb 06, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k, 40:00

Miz WR 13 - Blue#2 Miles: 5.00

Tue, Feb 07, 2012

Slow miles	Fast miles	Total Distance
0.00	8.10	8.10

13 k, 1:03:10, 4:52 / k

Miz WR 13 - Blue#2 Miles: 8.10

Wed, Feb 08, 2012

Slow miles	Fast miles	Total Distance
0.00	7.60	7.60

12.1 k, 59:50, 4:55 / k

Miz WR 13 - Blue#3 Miles: 7.60

Thu, Feb 09, 2012

Slow miles	Fast miles	Total Distance
0.00	7.50	7.50

12 k, 1:00:00

Miz WR 13 - Blue#2 Miles: 7.50

Sun, Feb 12, 2012

Slow miles	Fast miles	Total Distance
0.00	5.60	5.60

9 k, 45:00, in Kahana to Napili

Miz WR 13 - Blue#3 Miles: 5.60

Mon, Feb 13, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

10 k, 50:00, up to Kapalua back down Hopilaanii highway

Miz WR 13 - Blue#3 Miles: 6.20

Wed, Feb 15, 2012

Slow miles	Fast miles	Total Distance
0.00	6.00	6.00

9.6 k, 49:00 in kahana

Miz WR 13 - Blue#3 Miles: 6.00

Thu, Feb 16, 2012

Slow miles	Fast miles	Total Distance
0.00	6.00	6.00

9.6 k, 49:00 in kahana

Miz WR 13 - Blue#3 Miles: 6.00

Sat, Feb 18, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k in kahana

Miz WR 13 - Blue#3 Miles: 5.00

Sun, Feb 19, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k in kahana

Miz WR 13 - Blue#3 Miles: 5.00

Wed, Feb 22, 2012

Slow miles	Fast miles	Total Distance
0.00	5.40	5.40

8.7k, 40:45, 4:41/k

Miz WR 13 - Blue#3 Miles: 5.40

Thu, Feb 23, 2012

Slow miles	Fast miles	Total Distance
0.00	6.25	6.25

10 k, 50:00,

Miz WR 13 - Blue#2 Miles: 6.25

Sat, Feb 25, 2012

Slow miles	Fast miles	Total Distance
0.00	7.88	7.88

12.6 , 1:01:40, 4:53 / k

Miz WR 13 - Blue#3 Miles: 7.88

Sun, Feb 26, 2012

Slow miles	Fast miles	Total Distance
0.00	10.88	10.88

17.4 k, 1:29:0, 5:06 / k

Miz WR 13 - Blue#3 Miles: 10.88

Tue, Feb 28, 2012

Slow miles	Fast miles	Total Distance
0.00	7.88	7.88

12.6, 1:01:30, 4:52 / k

Miz WR 13 - Blue#2 Miles: 7.88

Wed, Feb 29, 2012

Slow miles	Fast miles	Total Distance
0.00	11.25	11.25

18 k, 1:35:00, 5:17 / k,

Miz WR 13 - Blue#3 Miles: 11.25

Thu, Mar 01, 2012

Slow miles	Fast miles	Total Distance
0.00	9.75	9.75

15.6 k, 1:06:41, 4:55 / k

Miz WR 13 - Blue#2 Miles: 9.75

Fri, Mar 02, 2012

Slow miles	Fast miles	Total Distance
0.00	6.25	6.25

10 k, 47:50,

Miz WR 13 - Blue#2 Miles: 6.25

Sat, Mar 03, 2012

Slow miles	Fast miles	Total Distance
0.00	4.05	4.05

6.48 k, 31:00, 4:47 / k

Miz WR 13 - Blue#3 Miles: 4.05

Mon, Mar 05, 2012

Slow miles	Fast miles	Total Distance
0.00	12.60	12.60

20.2 k, 1:41:00, 5:00 / k

Miz WR 13 - Blue#2 Miles: 12.20

Wed, Mar 07, 2012

Slow miles	Fast miles	Total Distance
0.00	7.90	7.90

12.65 k, 1:01:50, 4:53 / k

Miz WR 13 - Blue#3 Miles: 7.90

Thu, Mar 08, 2012

Slow miles	Fast miles	Total Distance
0.00	10.20	10.20

16.35 k, 1:17:55, 4:46 / k

Miz WR 13 - Blue#2 Miles: 10.20

Fri, Mar 09, 2012

Slow miles	Fast miles	Total Distance
0.00	11.25	11.25

18k, 1:29:30, 4:58 / k

Miz WR 13 - Blue#2 Miles: 11.25

Sat, Mar 10, 2012

Slow miles	Fast miles	Total Distance
0.00	8.12	8.12

13 k, 1:02:00, 4:46/k

Miz WR 13 - Blue#3 Miles: 8.12

Mon, Mar 12, 2012

Slow miles	Fast miles	Total Distance
0.00	10.68	10.68

17.1 k, 1:21:21, 4:46 / k

Miz WR 13 - Blue#3 Miles: 10.68

Tue, Mar 13, 2012

Slow miles	Fast miles	Total Distance
0.00	11.49	11.49

18.39 k, 1:32:00, 5:00 / k

Miz WR 13 - Blue#3 Miles: 11.49

Wed, Mar 14, 2012

Slow miles	Fast miles	Total Distance
0.00	12.55	12.55

20 k, 1:39:00, 4:57 / k

Miz WR 13 - Blue#3 Miles: 12.55

Thu, Mar 15, 2012

Slow miles	Fast miles	Total Distance
0.00	12.44	12.44

20 k, 1:35:50, 4:48 / k

Miz WR 13 - Blue#2 Miles: 12.44

Fri, Mar 16, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Sat, Mar 17, 2012

Slow miles	Fast miles	Total Distance
0.00	3.13	3.13

5 k, 24:00

Miz WR 13 - Blue#3 Miles: 3.13

Mon, Mar 19, 2012

Slow miles	Fast miles	Total Distance
0.00	5.15	5.15

8.2 k, 38:25, 4:38 / k

Miz WR 13 - Blue#3 Miles: 5.15

Tue, Mar 20, 2012

Slow miles	Fast miles	Total Distance
0.00	8.45	8.45

13.6 k, 1:05:00, 4:47/k

Miz WR 13 - Blue#2 Miles: 8.45

Wed, Mar 21, 2012

Slow miles	Fast miles	Total Distance
0.00	9.40	9.40

15 k, 1:15:00

Miz WR 13 - Blue#3 Miles: 9.40

Fri, Mar 23, 2012

Slow miles	Fast miles	Total Distance
0.00	4.00	4.00

6.5 k, 32:30

Miz WR 13 - Blue#2 Miles: 4.00

Sat, Mar 24, 2012

Slow miles	Fast miles	Total Distance
0.00	4.00	4.00

7.1 k, 35:00

Miz WR 13 - Blue#3 Miles: 4.45

Mon, Mar 26, 2012

Slow miles	Fast miles	Total Distance
0.00	8.66	8.66

13.86 k, 1:08:15, 4:55 / k

Miz WR 13 - Blue#2 Miles: 8.66

Wed, Mar 28, 2012

Slow miles	Fast miles	Total Distance
0.00	10.00	10.00

16 k, 1:21:00, 5:04 / k

Miz WR 13 - Blue#3 Miles: 10.00

Thu, Mar 29, 2012

Slow miles	Fast miles	Total Distance
0.00	10.10	10.10

16.2 k, 1:20:00, 4:56/k

Miz WR 13 - Blue#2 Miles: 10.10

Fri, Mar 30, 2012

Slow miles	Fast miles	Total Distance
0.00	12.60	12.60

20.2 k, 1:40:14, 4:58 / k

Miz WR 13 - Blue#3 Miles: 12.60

Sat, Mar 31, 2012

Slow miles	Fast miles	Total Distance
0.00	8.80	8.80

14.1 k, 1:08:10, 4:50 /k

Miz WR 13 - Blue#2 Miles: 8.80

Sun, Apr 01, 2012

Slow miles	Fast miles	Total Distance
0.00	10.06	10.06

16.1, 1:16:45, 4:46 / k

Miz WR 13 - Blue#3 Miles: 10.06

Tue, Apr 03, 2012

Slow miles	Fast miles	Total Distance
0.00	8.10	8.10

13 k, 1:00:30, 4:39/k

Miz WR 13 - Blue#2 Miles: 8.10

Wed, Apr 04, 2012

Slow miles	Fast miles	Total Distance
0.00	13.28	13.28

21.2 k, 1:46:10, 5:00/ k

Miz WR 13 - Blue#3 Miles: 13.28

Thu, Apr 05, 2012

Slow miles	Fast miles	Total Distance
0.00	9.19	9.19

14.7 k, 1:13:15, 4:59 / k

Miz WR 13 - Blue#2 Miles: 9.19

Fri, Apr 06, 2012

Slow miles	Fast miles	Total Distance
0.00	5.10	5.10

8.2 k, 40:00

Miz WR 13 - Blue#3 Miles: 5.10

Sat, Apr 07, 2012

Slow miles	Fast miles	Total Distance
0.00	4.40	4.40

7.1 k, 33:15, 4:41 / k

Miz WR 13 - Blue#2 Miles: 4.40

Mon, Apr 09, 2012

Slow miles	Fast miles	Total Distance
0.00	8.18	8.18

13.09 k, 1:03:10, 4:50 / k

Miz WR 13 - Blue#3 Miles: 8.18

Tue, Apr 10, 2012

Slow miles	Fast miles	Total Distance
0.00	9.22	9.22

14.75 k, 1:09:10, 4:41/k

Miz WR 13 - Blue#2 Miles: 9.22

Wed, Apr 11, 2012

Slow miles	Fast miles	Total Distance
0.00	6.88	6.88

11 k, 55:00, 5:00 / k

Miz WR 13 - Blue#3 Miles: 6.88

Thu, Apr 12, 2012

Slow miles	Fast miles	Total Distance
0.00	8.12	8.12

13 k, 59:00, 4:33 / k

Miz WR 13 - Blue#2 Miles: 8.12

Fri, Apr 13, 2012

Slow miles	Fast miles	Total Distance
0.00	14.03	14.03

22.45 k, 1:52:10, 5:00/ k

Miz WR 13 - Blue#3 Miles: 14.03

Sat, Apr 14, 2012

Slow miles	Fast miles	Total Distance
0.00	4.00	4.00

6.4 k, 30:20, 4:44 / k

Miz WR 13 - Blue#3 Miles: 4.00

Sun, Apr 15, 2012

Slow miles	Fast miles	Total Distance
0.00	4.06	4.06

6.5 k, 30:00

Miz WR 13 - Blue#2 Miles: 4.06

Mon, Apr 16, 2012

Slow miles	Fast miles	Total Distance
0.00	7.88	7.88

12.6 k, 1:00:40, 4:49 / k

Miz WR 13 - Blue#3 Miles: 7.88

Tue, Apr 17, 2012

Slow miles	Fast miles	Total Distance
0.00	7.75	7.75

12.4 k, 58:30, 4:43/k

Miz WR 13 - Blue#3 Miles: 7.75

Wed, Apr 18, 2012

Slow miles	Fast miles	Total Distance
0.00	8.10	8.10

13 k, 1:03:00, 4:51 / k

Miz WR 13 - Blue#2 Miles: 8.10

Thu, Apr 19, 2012

Slow miles	Fast miles	Total Distance
0.00	5.10	5.10

8.2 k, 40:30, 4:56 / k

Miz WR 13 - Blue#2 Miles: 5.10

Fri, Apr 20, 2012

Slow miles	Fast miles	Total Distance
0.00	14.96	14.96

24.08 k, 1:59:30, 4:58/k

Miz WR 13 - Blue#3 Miles: 14.96

Sat, Apr 21, 2012

Slow miles	Fast miles	Total Distance
0.00	3.03	3.03

4.88 k, 24:00

Miz WR 13 - Blue#2 Miles: 3.03

Mon, Apr 23, 2012

Slow miles	Fast miles	Total Distance
0.00	8.32	8.32

13.4 k, 1:03:30, 4:44 / k

Miz WR 13 - Blue#3 Miles: 8.32

Tue, Apr 24, 2012

Slow miles	Fast miles	Total Distance
0.00	8.09	8.09

13.03 k, 1:01:20, 4:43/k

Miz WR 13 - Blue#2 Miles: 8.09

Wed, Apr 25, 2012

Slow miles	Fast miles	Total Distance
0.00	8.49	8.49

13.66 k, 1:05:40, 4:49 / k

Miz WR 13 - Blue#3 Miles: 8.49

Thu, Apr 26, 2012

Slow miles	Fast miles	Total Distance
0.00	8.10	8.10

14.3 k, 1:00:40, 4:40 / k

Miz WR 13 - Blue#2 Miles: 8.10

Fri, Apr 27, 2012

Slow miles	Fast miles	Total Distance
0.00	15.00	15.00

24k, 1:59:57, 5:00 / k

Miz WR 13 - Blue#3 Miles: 15.00

Sat, Apr 28, 2012

Slow miles	Fast miles	Total Distance
0.00	2.30	2.30

3.75 k, 18:30, 4:56 / k

Miz WR 13 - Blue#2 Miles: 2.30

Sun, Apr 29, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k, 40:00

Miz WR 13 - Blue#3 Miles: 5.00

Mon, Apr 30, 2012

Slow miles	Fast miles	Total Distance
0.00	8.14	8.14

13.1k, 1:00:33, 4:37 / k

Miz WR 13 - Blue#3 Miles: 8.14

Tue, May 01, 2012

Slow miles	Fast miles	Total Distance
0.00	8.12	8.12

13 k, 1:01:30, 4:44/k

Miz WR 13 - Blue#2 Miles: 8.12

Wed, May 02, 2012

Slow miles	Fast miles	Total Distance
0.00	8.13	8.13

13.08 k, 1:01:30, 4:42 / k

Miz WR 13 - Blue#3 Miles: 8.13

Thu, May 03, 2012

Slow miles	Fast miles	Total Distance
0.00	5.09	5.09

8.19 k, 38:20, 4:40 / k

Miz WR 13 - Blue#2 Miles: 5.09

Fri, May 04, 2012

Slow miles	Fast miles	Total Distance
0.00	15.80	15.80

25.4 k, 2:05:00, 4:55 / k

Miz WR 13 - Blue#3 Miles: 15.80

Sun, May 06, 2012

Slow miles	Fast miles	Total Distance
0.00	8.49	8.49

13.66 k, 1:03:20, 4:38 / k

Miz WR 13 - Blue#2 Miles: 8.49

Mon, May 07, 2012

Slow miles	Fast miles	Total Distance
0.00	8.10	8.10

13 k, 1:01:30, 4:44/k

Miz WR 13 - Blue#3 Miles: 8.10

Tue, May 08, 2012

Slow miles	Fast miles	Total Distance
0.00	5.50	5.50

8.9 k, 42:30, 4:47/k

Miz WR 13 - Blue#2 Miles: 5.50

Wed, May 09, 2012

Slow miles	Fast miles	Total Distance
0.00	8.18	8.18

13.1 k, 1:02:10, 4:44/k

Miz WR 13 - Blue#3 Miles: 8.18

Thu, May 10, 2012

Slow miles	Fast miles	Total Distance
0.00	15.54	15.54

25 k, 2:04:00, 4:58/k

Miz WR 13 - Blue#2 Miles: 15.54

Sat, May 12, 2012

Slow miles	Fast miles	Total Distance
0.00	4.30	4.30

6.9 k, 32:30, 4:43/k

Miz WR 13 - Blue#3 Miles: 4.30

Mon, May 14, 2012

Slow miles	Fast miles	Total Distance
0.00	8.49	8.49

13.66 k, 1:05:00, 4:46 / k

Miz WR 13 - Blue#2 Miles: 8.49

Tue, May 15, 2012

Slow miles	Fast miles	Total Distance
0.00	8.08	8.08

13 k, 1:01:20, 4:43/k

Miz WR 13 - Blue#3 Miles: 8.08

Wed, May 16, 2012

Slow miles	Fast miles	Total Distance
0.00	8.27	8.27

13.3 k. 1:01:00, 4:35/k

Miz WR 13 - Blue#2 Miles: 8.27

Thu, May 17, 2012

Slow miles	Fast miles	Total Distance
0.00	8.27	8.27

13.3 k, 1:01:20, 4:37 / k

Miz WR 13 - Blue#3 Miles: 8.27

Fri, May 18, 2012

Slow miles	Fast miles	Total Distance
0.00	15.57	15.57

25 k, 2:03:30, 4:56 / k

Miz WR 13 - Blue#2 Miles: 15.57

Sat, May 19, 2012

Slow miles	Fast miles	Total Distance
0.00	1.55	1.55

Miz WR 13 - Blue#3 Miles: 1.55

Sun, May 20, 2012

Slow miles	Fast miles	Total Distance
0.00	8.65	8.65

13.9 k, 1:06:34, 4:47/k

Miz WR 13 - Blue Miles: 8.65

Mon, May 21, 2012

Slow miles	Fast miles	Total Distance
0.00	5.29	5.29

8.5 k, 41:00, 4:49/k

Miz WR 13 - Blue#3 Miles: 5.29

Tue, May 22, 2012

Slow miles	Fast miles	Total Distance
0.00	8.45	8.45

13.69 k, 1:05:00, 4:45/k

Miz WR 13 - Blue Miles: 8.45

Wed, May 23, 2012

Slow miles	Fast miles	Total Distance
0.00	7.09	7.09

11.4 k, 54:50, 4:49/k

Miz WR 13 - Blue#3 Miles: 7.09

Thu, May 24, 2012

Slow miles	Fast miles	Total Distance
0.00	15.50	15.50

25k, 2:06:00, 5:02/k

Miz WR 13 - Blue#2 Miles: 15.50

Sat, May 26, 2012

Slow miles	Fast miles	Total Distance
0.00	5.27	5.27

8.48k, 41:00, 4:50/k

Miz WR 13 - Blue Miles: 5.27

Mon, May 28, 2012

Slow miles	Fast miles	Total Distance
0.00	2.80	2.80

4.6 k

Miz WR 13 - Blue#3 Miles: 2.80

Tue, May 29, 2012

Slow miles	Fast miles	Total Distance
0.00	8.80	8.80

14.2k, with an LT run 6 k in 24:00, total time 1:13:00.

Miz WR 13 - Blue#3 Miles: 8.80

Wed, May 30, 2012

Slow miles	Fast miles	Total Distance
0.00	11.19	11.19

18k, 1:27:30, 4:52/k

Miz WR 13 - Blue Miles: 11.19

Thu, May 31, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k recovery run, 44:00

Miz WR 13 - Blue#2 Miles: 5.00

Fri, Jun 01, 2012

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

Sat, Jun 02, 2012

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

Sun, Jun 03, 2012

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

Tue, Jun 05, 2012

Slow miles	Fast miles	Total Distance
0.00	8.20	8.20

genera; aerobic 13.2k with 10 x 100m strides, :22 duration, 1:07:00, 5:05/ k

Miz WR 13 - Blue Miles: 8.20

Wed, Jun 06, 2012

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

Thu, Jun 07, 2012

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

Fri, Jun 08, 2012

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

Sat, Jun 09, 2012

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

Sun, Jun 10, 2012

Slow miles	Fast miles	Total Distance
0.00	16.20	16.20

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

Miz WR 13 - Blue#2 Miles: 16.20

Tue, Jun 12, 2012

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

Wed, Jun 13, 2012

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

Thu, Jun 14, 2012

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

Fri, Jun 15, 2012

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

Miz WR 13 - Blue#2 Miles: 8.70

Sat, Jun 16, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k recovery, 44:00

Miz WR 13 - Blue Miles: 5.00

Mon, Jun 18, 2012

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

Tue, Jun 19, 2012

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

Wed, Jun 20, 2012

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

Thu, Jun 21, 2012

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

Fri, Jun 22, 2012

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

Sat, Jun 23, 2012

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

Sun, Jun 24, 2012

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

Mon, Jun 25, 2012

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

Wed, Jun 27, 2012

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

Thu, Jun 28, 2012

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

Fri, Jun 29, 2012

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

Sat, Jun 30, 2012

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

Sun, Jul 01, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k recovery run, 44:30

Miz WR 13 - Blue#2 Miles: 5.00

Mon, Jul 02, 2012

Slow miles	Fast miles	Total Distance
0.00	18.00	18.00

29 k long run, 13 k, 1:05:00, (5:00 / k) 16 k goal was MPace, 1:13:45, 4:37/k - fell short of goal pace, hard effort tho - another hot day 29 C

Miz WR 13 - Blue Miles: 18.00

Wed, Jul 04, 2012

Slow miles	Fast miles	Total Distance
0.00	8.38	8.38

13.3 k general aerobic run with 10 x 100 m strides, 1:07:00, 5:10 / k

Miz WR 13 - Blue Miles: 8.38

Thu, Jul 05, 2012

Slow miles	Fast miles	Total Distance
0.00	11.80	11.80

19k med long run, 1:37:45, 5:08/k

Miz WR 13 - Blue Miles: 11.80

Fri, Jul 06, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k recovery run, 43:30

Miz WR 13 - Blue#3 Miles: 5.00

Sat, Jul 07, 2012

Slow miles	Fast miles	Total Distance
0.00	9.90	9.90

16k general aerobic, 1:22, 5:08/k

Miz WR 13 - Blue Miles: 9.90

Sun, Jul 08, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k recovery, 43:00

Miz WR 13 - Blue#2 Miles: 5.00

Mon, Jul 09, 2012

Slow miles	Fast miles	Total Distance
0.00	14.90	14.90

24k long run, 2:00:00, 5:00 / k

Miz WR 13 - Blue Miles: 14.90

Wed, Jul 11, 2012

Slow miles	Fast miles	Total Distance
0.00	10.18	10.18

16 k with 8 k lt (32:24, 4:03/k)

Miz WR 13 - Blue Miles: 10.18

Sat, Jul 14, 2012

Slow miles	Fast miles	Total Distance
0.00	14.29	14.29

23k , 1:55:00, 5:00/k

Miz WR 13 - Blue Miles: 14.29

Sun, Jul 15, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k, recovery , 45:00

Miz WR 13 - Blue#3 Miles: 5.00

Mon, Jul 16, 2012

Slow miles	Fast miles	Total Distance
0.00	11.18	11.18

18 k, 1:28:00,

Miz WR 13 - Blue Miles: 11.18

Tue, Jul 17, 2012

Slow miles	Fast miles	Total Distance
0.00	6.80	6.80

11 k w/ 10x100m strides

Miz WR 13 - Blue#2 Miles: 6.80

Wed, Jul 18, 2012

Slow miles	Fast miles	Total Distance
0.00	21.17	21.17

34 long run, 2:58:00, 5:14/k, hot humid conditions

Miz WR 13 - Blue Miles: 21.17

Fri, Jul 20, 2012

Slow miles	Fast miles	Total Distance
0.00	10.06	10.06

16.2 k recovery run split into two runs. 11 k in 55 mins, 5 k in 27:30

Miz WR 13 - Blue#2 Miles: 4.06	Miz WR 13 - Blue#3 Miles: 6.00

Sat, Jul 21, 2012

Slow miles	Fast miles	Total Distance
0.00	14.35	14.35

23 k medium long run, 2 k warmup in 11:00, 21.1 k in 1:39:00, 4:42/k

Miz WR 13 - Blue Miles: 14.35

Sun, Jul 22, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

Miz WR 13 - Blue#2 Miles: 5.00

Mon, Jul 23, 2012

Slow miles	Fast miles	Total Distance
0.00	11.18	11.18

18 k LT run, 10 k at fast pace, 4:21/k, (supposed to be at 4:00/ pace but fell short)very hot day, 30+ degrees C + humid

Miz WR 13 - Blue Miles: 11.18

Tue, Jul 24, 2012

Slow miles	Fast miles	Total Distance
0.00	6.21	6.21

10 k recovery run

Miz WR 15 - Lime Miles: 6.21

Wed, Jul 25, 2012

Slow miles	Fast miles	Total Distance
0.00	19.88	19.88

32 k, 2:34:14, 4:49/k

Miz WR 15 - Lime Miles: 19.88

Fri, Jul 27, 2012

Slow miles	Fast miles	Total Distance
0.00	10.00	10.00

16 k recovery run, 10 am 6 pm

Miz WR 13 - Blue Miles: 3.50	Miz WR 15 - Lime Miles: 6.50

Sat, Jul 28, 2012

Slow miles	Fast miles	Total Distance
0.00	14.90	14.90

24 k, 1:53:00, 4:38/k

Miz WR 15 - Lime Miles: 14.90

Sun, Jul 29, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

10 k recovery run, 59:00

Miz WR 15 - Lime Miles: 6.20

Mon, Jul 30, 2012

Slow miles	Fast miles	Total Distance
0.00	13.00	13.00

21 k med long run 1:45:00 , 5:00 / k

Miz WR 15 - Lime Miles: 13.00

Tue, Jul 31, 2012

Slow miles	Fast miles	Total Distance
0.00	6.83	6.83

11 k recovery run w 6 x 100m strides

Miz WR 13 - Blue Miles: 6.83

Wed, Aug 01, 2012

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

Fri, Aug 03, 2012

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

Sat, Aug 04, 2012

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

Sun, Aug 05, 2012

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

Mon, Aug 06, 2012

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

Tue, Aug 07, 2012

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

Wed, Aug 08, 2012

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

Mon, Aug 13, 2012

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

Tue, Aug 14, 2012

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

Wed, Aug 15, 2012

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

Thu, Aug 16, 2012

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

Fri, Aug 17, 2012

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

Sun, Aug 19, 2012

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

Mon, Aug 20, 2012

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

Tue, Aug 21, 2012

Slow miles	Fast miles	Total Distance
0.00	10.28	10.28

11.29 k recovery run w/ 6x 100m strides

5.27 k recovery run,

Miz WR 15 - Lime Miles: 10.28

Wed, Aug 22, 2012

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

Thu, Aug 23, 2012

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

Fri, Aug 24, 2012

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

Sun, Aug 26, 2012

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

Mon, Aug 27, 2012

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

Tue, Aug 28, 2012

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

Miz WR 15 - Lime Miles: 7.06	Miz WR 15 - Fluorite Miles: 3.13

Wed, Aug 29, 2012

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

Thu, Aug 30, 2012

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

Fri, Aug 31, 2012

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.

Miz WR 15 - Lime Miles: 18.01

Sun, Sep 02, 2012

Slow miles	Fast miles	Total Distance
0.00	9.94	9.94

16 k recovery, 11 am, 5 pm, 9.94

Miz WR 15 - Lime Miles: 6.84	Miz WR 15 - Fluorite Miles: 3.10

Mon, Sep 03, 2012

Slow miles	Fast miles	Total Distance
0.00	11.37	11.37

18.3 k, vo2 max 5 x 1200 m, 3:40, 3:46, 3:52, 4:03, 4:02

Miz WR 15 - Lime Miles: 11.37

Tue, Sep 04, 2012

Slow miles	Fast miles	Total Distance
0.00	15.53	15.53

25 k med long, 2:01:15, 4:51/k - it rained constantly, from light to driving

Miz WR 15 - Fluorite Miles: 15.53

Wed, Sep 05, 2012

Slow miles	Fast miles	Total Distance
0.00	5.18	5.18

8.34k rec, 46:00

Miz WR 15 - Lime #2 Miles: 5.18

Thu, Sep 06, 2012

Slow miles	Fast miles	Total Distance
0.00	6.40	6.40

10.3 k rec w/ 8x100m strides

Miz WR 15 - Lime #2 Miles: 6.40

Fri, Sep 07, 2012

Slow miles	Fast miles	Total Distance
0.00	18.70	18.70

30.1k, long run, 2:23:00, 4:45/k

Miz WR 15 - Lime Miles: 18.70

Sat, Sep 08, 2012

Slow miles	Fast miles	Total Distance
0.00	1.57	1.57

2.53k recovery,

Miz WR 15 - Fluorite Miles: 1.57

Sun, Sep 09, 2012

Slow miles	Fast miles	Total Distance
0.00	8.76	8.76

14.1 k w/ 10 k time trial / race effort in 39:54, 3:59/k

Miz WR 15 - Lime #2 Miles: 8.76

Tue, Sep 11, 2012

Slow miles	Fast miles	Total Distance
0.00	6.83	6.83

11k recovery, 59:58, 5:27/k

Miz WR 15 - Lime #2 Miles: 6.83

Wed, Sep 12, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k w/ 6 x 100 m strides

Miz WR 15 - Fluorite Miles: 5.00

Thu, Sep 13, 2012

Slow miles	Fast miles	Total Distance
0.00	11.80	11.80

19.02k med long run, 1:27:38, 4:36/k

Miz WR 15 - Lime Miles: 11.80

Fri, Sep 14, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k recovery, 44 mins

Miz WR 15 - Fluorite Miles: 5.00

Sat, Sep 15, 2012

Slow miles	Fast miles	Total Distance
0.00	9.44	9.44

15.2 k w/ 8 k race effort in 31:57

Miz WR 15 - Lime Miles: 9.44

Mon, Sep 17, 2012

Slow miles	Fast miles	Total Distance
0.00	16.77	16.77

27k long run, 2:08:23, 4:43/k

Miz WR 15 - Lime #2 Miles: 16.77

Tue, Sep 18, 2012

Slow miles	Fast miles	Total Distance
0.00	6.94	6.94

11.17k recovery run w/ 8x100 m strides

Miz WR 15 - Fluorite Miles: 6.94

Wed, Sep 19, 2012

Slow miles	Fast miles	Total Distance
0.00	3.89	3.89

6.26 k recovery run

Miz WR 15 - Lime Miles: 3.89

Thu, Sep 20, 2012

Slow miles	Fast miles	Total Distance
0.00	8.17	8.17

13.15 k, w. Vo2 max 3 x 1 mile repeats - 5:55, 5:58, 5:52 - all at or below 5k pace

Miz WR 15 - Fluorite Miles: 8.17

Fri, Sep 21, 2012

Slow miles	Fast miles	Total Distance
0.00	5.09	5.09

8.19 k recovery run, 45:00

Miz WR 15 - Lime Miles: 5.09

Sat, Sep 22, 2012

Slow miles	Fast miles	Total Distance
0.00	6.21	6.21

10 k recovery run, 1:15:00 pacing andrea at toronto zoo run

Miz WR 15 - Fluorite Miles: 6.21

Sun, Sep 23, 2012

Slow miles	Fast miles	Total Distance
0.00	13.04	13.04

21 k med long run, 1:41:00, 4:45/k

Miz WR 15 - Lime Miles: 13.04

Tue, Sep 25, 2012

Slow miles	Fast miles	Total Distance
0.00	7.20	7.20

11.6 k recovery, 1:03:00, 5:30 / k

Miz WR 15 - Fluorite Miles: 7.20

Wed, Sep 26, 2012

Slow miles	Fast miles	Total Distance
0.00	6.83	6.83

11 k dress rehearsal w/ 3.2 k at MP,

Miz WR 15 - Lime #2 Miles: 6.83

Thu, Sep 27, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k recovery, 44:00

Miz WR 15 - Fluorite Miles: 5.00

Fri, Sep 28, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

8 k recovery w/ 6x 100m strides

Miz WR 15 - Lime Miles: 5.00

Sun, Sep 30, 2012

Slow miles	Fast miles	Total Distance
0.00	26.20	26.20

ran wineglass marathon, corning, ny, 3:06:16 official time

Miz WR 15 - Lime #2 Miles: 26.20

Thu, Oct 04, 2012

Slow miles	Fast miles	Total Distance
0.00	5.60	5.60

Miz WR 15 - Lime #2 Miles: 5.60

Fri, Oct 05, 2012

Slow miles	Fast miles	Total Distance
0.00	6.21	6.21

Miz WR 15 - Fluorite Miles: 6.21

Tue, Oct 09, 2012

Slow miles	Fast miles	Total Distance
0.00	7.14	7.14

Miz WR 15 - Lime #2 Miles: 7.14

Fri, Oct 12, 2012

Slow miles	Fast miles	Total Distance
0.00	3.40	3.40

Miz WR 15 - Lime Miles: 3.40

Wed, Oct 17, 2012

Slow miles	Fast miles	Total Distance
0.00	1.55	1.55

Miz WR 15 - Fluorite Miles: 1.55

Thu, Oct 18, 2012

Slow miles	Fast miles	Total Distance
0.00	6.50	6.50

Miz WR 15 - Lime #2 Miles: 6.50

Fri, Oct 19, 2012

Slow miles	Fast miles	Total Distance
0.00	4.30	4.30

Miz WR 15 - Lime #2 Miles: 4.30

Tue, Oct 23, 2012

Slow miles	Fast miles	Total Distance
0.00	6.50	6.50

Miz WR 15 - Lime Miles: 6.50

Wed, Oct 24, 2012

Slow miles	Fast miles	Total Distance
0.00	6.50	6.50

Miz WR 15 - Fluorite Miles: 6.50

Thu, Oct 25, 2012

Slow miles	Fast miles	Total Distance
0.00	6.50	6.50

Miz WR 15 - Lime Miles: 6.50

Sat, Oct 27, 2012

Slow miles	Fast miles	Total Distance
0.00	5.10	5.10

Miz WR 15 - Lime Miles: 5.10

Tue, Oct 30, 2012

Slow miles	Fast miles	Total Distance
0.00	6.40	6.40

Miz WR 15 - Lime #2 Miles: 6.40

Thu, Nov 01, 2012

Slow miles	Fast miles	Total Distance
0.00	4.66	4.66

Miz WR 15 - Fluorite Miles: 4.66

Fri, Nov 02, 2012

Slow miles	Fast miles	Total Distance
0.00	2.20	2.20

Miz WR 15 - Lime Miles: 2.20

Mon, Nov 05, 2012

Slow miles	Fast miles	Total Distance
0.00	6.80	6.80

Miz WR 15 - Lime #2 Miles: 6.80

Tue, Nov 06, 2012

Slow miles	Fast miles	Total Distance
0.00	7.14	7.14

Miz WR 15 - Lime #2 Miles: 7.14

Wed, Nov 07, 2012

Slow miles	Fast miles	Total Distance
0.00	7.45	7.45

Miz WR 15 - Fluorite Miles: 7.45

Thu, Nov 08, 2012

Slow miles	Fast miles	Total Distance
0.00	6.50	6.50

Miz WR 15 - Lime #2 Miles: 6.50

Sun, Nov 11, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime Miles: 6.20

Mon, Nov 12, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Fluorite Miles: 6.20

Tue, Nov 13, 2012

Slow miles	Fast miles	Total Distance
0.00	6.80	6.80

Miz WR 15 - Lime Miles: 6.80

Wed, Nov 14, 2012

Slow miles	Fast miles	Total Distance
0.00	6.58	6.58

Miz WR 15 - Fluorite Miles: 6.58

Thu, Nov 15, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime #2 Miles: 6.20

Fri, Nov 16, 2012

Slow miles	Fast miles	Total Distance
0.00	6.50	6.50

Miz WR 15 - Lime Miles: 6.50

Mon, Nov 19, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime #2 Miles: 6.20

Tue, Nov 20, 2012

Slow miles	Fast miles	Total Distance
0.00	6.80	6.80

Miz WR 15 - Lime Miles: 6.80

Wed, Nov 21, 2012

Slow miles	Fast miles	Total Distance
0.00	6.58	6.58

Miz WR 15 - Fluorite Miles: 6.58

Thu, Nov 22, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime #2 Miles: 6.20

Tue, Nov 27, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime #2 Miles: 6.20

Wed, Nov 28, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime #2 Miles: 6.20

Thu, Nov 29, 2012

Slow miles	Fast miles	Total Distance
0.00	6.65	6.65

Miz WR 15 - Fluorite Miles: 6.65

Fri, Nov 30, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime Miles: 6.20

Sun, Dec 02, 2012

Slow miles	Fast miles	Total Distance
0.00	9.30	9.30

Miz WR 15 - Lime #2 Miles: 9.30

Mon, Dec 03, 2012

Slow miles	Fast miles	Total Distance
0.00	6.58	6.58

Miz WR 15 - Lime Miles: 6.58

Tue, Dec 04, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Fluorite Miles: 6.20

Wed, Dec 05, 2012

Slow miles	Fast miles	Total Distance
0.00	9.30	9.30

Miz WR 15 - Lime #2 Miles: 9.30

Thu, Dec 06, 2012

Slow miles	Fast miles	Total Distance
0.00	13.15	13.15

Miz WR 15 - Fluorite Miles: 13.15

Fri, Dec 07, 2012

Slow miles	Fast miles	Total Distance
0.00	8.26	8.26

Miz WR 15 - Lime Miles: 8.26

Sat, Dec 08, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime Miles: 6.20

Sun, Dec 09, 2012

Slow miles	Fast miles	Total Distance
0.00	5.90	5.90

Miz WR 15 - Fluorite Miles: 5.90

Tue, Dec 11, 2012

Slow miles	Fast miles	Total Distance
0.00	5.60	5.60

Miz WR 15 - Lime Miles: 5.60

Wed, Dec 12, 2012

Slow miles	Fast miles	Total Distance
0.00	8.70	8.70

14 k w/ 6 k LT run, 4:19/k

Miz WR 15 - Lime #2 Miles: 8.70

Thu, Dec 13, 2012

Slow miles	Fast miles	Total Distance
0.00	11.81	11.81

Miz WR 15 - Fluorite Miles: 11.81

Fri, Dec 14, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime Miles: 6.20

Sat, Dec 15, 2012

Slow miles	Fast miles	Total Distance
0.00	9.94	9.94

Miz WR 15 - Lime #2 Miles: 9.94

Sun, Dec 16, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Fluorite Miles: 6.20

Mon, Dec 17, 2012

Slow miles	Fast miles	Total Distance
0.00	16.78	16.78

long run 27 k, garmin died 3 k in,

Miz WR 15 - Lime #2 Miles: 16.78

Tue, Dec 18, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

10k recovery

Miz WR 15 - Lime Miles: 6.20

Wed, Dec 19, 2012

Slow miles	Fast miles	Total Distance
0.00	8.08	8.08

13k w/ strides, 5:00/k

Miz WR 15 - Fluorite Miles: 8.08

Thu, Dec 20, 2012

Slow miles	Fast miles	Total Distance
0.00	13.05	13.05

21k med long run, 4:54/k

Miz WR 15 - Lime #2 Miles: 13.05

Fri, Dec 21, 2012

Slow miles	Fast miles	Total Distance
0.00	6.40	6.40

Miz WR 15 - Lime Miles: 6.40

Sat, Dec 22, 2012

Slow miles	Fast miles	Total Distance
0.00	11.20	11.20

18 k med long run in icy conditions

Miz WR 15 - Fluorite Miles: 11.20

Sun, Dec 23, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime #2 Miles: 6.20

Mon, Dec 24, 2012

Slow miles	Fast miles	Total Distance
0.00	9.30	9.30

christmas eve MP run cut short, did 15 k w/ 13 at 4:28/k

Miz WR 15 - Fluorite Miles: 9.30

Wed, Dec 26, 2012

Slow miles	Fast miles	Total Distance
0.00	6.80	6.80

11 k, 4:39/k pace

Miz WR 15 - Fluorite Miles: 6.80

Thu, Dec 27, 2012

Slow miles	Fast miles	Total Distance
0.00	14.60	14.60

23.5 k med long run, 52 mins then 1 hour at anytime fitness on treadmill, 4:46/k

Miz WR 15 - Lime #2 Miles: 14.60

Fri, Dec 28, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime Miles: 6.20

Sat, Dec 29, 2012

Slow miles	Fast miles	Total Distance
0.00	11.80	11.80

Miz WR 15 - Fluorite Miles: 11.80

Sun, Dec 30, 2012

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Miz WR 15 - Lime Miles: 6.20

Mon, Dec 31, 2012

Slow miles	Fast miles	Total Distance
0.00	16.16	16.16

Miz WR 15 - Lime #2 Miles: 16.16

Totals

Slow miles	Fast miles	Total Distance
0.00	2280.95	2280.95

Miz WR 13 - Blue#3 Miles: 537.72	Miz WR 13 - Blue#2 Miles: 477.28	Miz WR 13 - Blue Miles: 263.36	Miz WR 15 - Lime Miles: 423.97	Miz WR 15 - Fluorite Miles: 316.29	Miz WR 15 - Lime #2 Miles: 262.38

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