| 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 | 3.10 | 1009.22 | 1012.32 |
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Miz WR 15 - Lime #5 Miles: 244.16 | Miz WR 15 - Lime #6 Miles: 253.88 | Miz WR 16 - Yellow Miles: 227.26 | Miz WR 16 - White/red Miles: 168.63 | Miz WR 16 - Yellow #2 Miles: 118.39 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.35 | 4.35 |
| lt
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Miz WR 15 - Lime #5 Miles: 4.35 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.81 | 11.81 |
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Miz WR 15 - Lime #6 Miles: 11.81 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
| leg circuit +
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Miz WR 15 - Lime #5 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.21 | 6.21 |
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Miz WR 15 - Lime #5 Miles: 6.21 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 16.78 | 16.78 |
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Miz WR 15 - Lime #6 Miles: 16.78 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
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Miz WR 15 - Lime #6 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.40 | 6.40 |
| leg circuit +
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Miz WR 15 - Lime #5 Miles: 6.40 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
| 10k treadmill easy
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Miz WR 15 - Lime #6 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 9.94 | 9.94 |
| 16k w/ 8k LT tempo in 34:08, 4:16/k
trying to establish current LT pace, comfortably hard, talk test = can say 3 words but not more,
on relatively flat loop, limited wind, good conditions, it was 4:16/k on avg today.
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Miz WR 15 - Lime #5 Miles: 9.94 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
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Miz WR 15 - Lime #5 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 18.64 | 18.64 |
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Miz WR 15 - Lime #6 Miles: 18.64 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
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Miz WR 15 - Lime #5 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| leg circuit
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| Slow miles | Fast miles | Total Distance | 0.00 | 9.90 | 9.90 |
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Miz WR 15 - Lime #5 Miles: 9.90 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
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Miz WR 15 - Lime #5 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
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Miz WR 15 - Lime #6 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 18.64 | 18.64 |
| 30 k w/ 6 x 1 minute sprint 10 mph tmill
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Miz WR 15 - Lime #5 Miles: 18.64 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
| 10k east tmill
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Miz WR 15 - Lime #5 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.00 | 5.00 |
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Miz WR 15 - Lime #5 Miles: 5.00 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| leg circuit
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.19 | 11.19 |
| 3k wu, 12k cutdown every 2k, 8.7, 8.9, 9.1, 9.3, 9.4, 9.5 mph, 3k cd
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Miz WR 15 - Lime #5 Miles: 11.19 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
| 10 k tmill easy
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Miz WR 15 - Lime #6 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 18.64 | 18.64 |
| tmaill long run 2:24:00, w/ 6x 1 min at 10 mph
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Miz WR 15 - Lime #5 Miles: 18.64 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
| 10k tmill easy
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Miz WR 15 - Lime #5 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.60 | 11.60 |
| 16x 400 m tmill :90 w/:45-1:00 rest. 18.7 k incl. warmup anc cooldown
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Miz WR 15 - Lime #6 Miles: 11.60 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.00 | 5.00 |
| circuit
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Miz WR 15 - Lime #6 Miles: 5.00 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.40 | 11.40 |
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Miz WR 15 - Lime #6 Miles: 11.40 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #5 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 18.64 | 18.64 |
| 30k w/ 7 x 1:00 sprints, 2:25:20
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Miz WR 15 - Lime #6 Miles: 18.64 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.62 | 6.62 |
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Miz WR 15 - Lime #5 Miles: 6.62 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.18 | 11.18 |
| 10 k tempo total 18k
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Miz WR 15 - Lime #6 Miles: 11.18 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
| 10 k plus circuit
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Miz WR 15 - Lime #6 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.19 | 11.19 |
| 18k 2:24
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Miz WR 15 - Lime #6 Miles: 11.19 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #5 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 18.64 | 18.64 |
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Miz WR 15 - Lime #5 Miles: 18.64 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 3.73 | 3.73 |
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Miz WR 15 - Lime #5 Miles: 3.73 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.19 | 11.19 |
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Miz WR 15 - Lime #6 Miles: 11.19 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #6 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 12.43 | 12.43 |
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Miz WR 15 - Lime #6 Miles: 12.43 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #5 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #6 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 19.88 | 19.88 |
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Miz WR 15 - Lime #6 Miles: 19.88 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #6 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 13.36 | 13.36 |
| 21. 5k, 6 x 2k intervals 3:59/k, 4:00, 4:10, 4:14, 4:13, 4:17
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Miz WR 15 - Lime #5 Miles: 13.36 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.60 | 5.60 |
| circuit + tmill
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Miz WR 15 - Lime #6 Miles: 5.60 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #6 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 19.88 | 19.88 |
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Miz WR 15 - Lime #5 Miles: 19.88 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.29 | 6.29 |
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Miz WR 15 - Lime #6 Miles: 6.29 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.21 | 6.21 |
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Miz WR 15 - Lime #5 Miles: 6.21 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.97 | 4.97 |
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Miz WR 15 - Lime #5 Miles: 4.97 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 13.17 | 13.17 |
| 21.2k, Half marathon race - 1:29:15, finished 114th, top 5.1%
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Miz WR 15 - Lime #5 Miles: 13.17 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #5 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 7.47 | 7.47 |
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Miz WR 15 - Lime #6 Miles: 7.47 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.37 | 11.37 |
| 18.3k overall, 7 x 1k @ 3:56, 3:46, 3:48, 3:46, 3:47, 3:58, 3:50
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Miz WR 16 - Yellow Miles: 11.37 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| circuit
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| Slow miles | Fast miles | Total Distance | 0.00 | 20.03 | 20.03 |
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Miz WR 16 - Yellow Miles: 20.03 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.33 | 6.33 |
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Miz WR 15 - Lime #6 Miles: 6.33 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.18 | 11.18 |
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Miz WR 16 - Yellow Miles: 11.18 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| circuit
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.20 | 11.20 |
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Miz WR 16 - Yellow Miles: 11.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
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Miz WR 15 - Lime #6 Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 20.02 | 20.02 |
| 32 k with 20 k at faster pace
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Miz WR 16 - Yellow Miles: 20.02 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 15 - Lime #6 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.87 | 11.87 |
| 7 x 1k repeats (3:47, 3:46, 3:50, 3:46, 3:55, 3:44, 3:56) 19k total
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Miz WR 16 - Yellow Miles: 11.87 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| circuit
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.23 | 6.23 |
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Miz WR 16 - Yellow Miles: 6.23 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.18 | 11.18 |
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Miz WR 16 - White/red Miles: 11.18 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - Yellow Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 21.75 | 21.75 |
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Miz WR 16 - White/red Miles: 21.75 |
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| Slow miles | Fast miles | Total Distance | 3.10 | 0.00 | 3.10 |
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Miz WR 16 - Yellow Miles: 3.10 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.21 | 6.21 |
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Miz WR 16 - White/red Miles: 6.21 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| circuit
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.35 | 11.35 |
| 8 x 1 k intervals - 3:46, 3:45, 3:41, 3:45, 3:45, 3:45, 3:46, 3:47, 18.25k total
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Miz WR 16 - White/red Miles: 11.35 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.21 | 6.21 |
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Miz WR 16 - Yellow Miles: 6.21 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.21 | 6.21 |
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Miz WR 16 - White/red Miles: 6.21 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 18.64 | 18.64 |
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Miz WR 16 - Yellow Miles: 18.64 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - White/red Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - Yellow Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.19 | 11.19 |
| 18 k w/ 12 cutdown run, avg 4:15/k
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Miz WR 16 - White/red Miles: 11.19 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.01 | 5.01 |
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Miz WR 15 - Lime #5 Miles: 5.01 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.70 | 4.70 |
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Miz WR 16 - Yellow Miles: 4.70 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 11.30 | 11.30 |
| 5x2k intervals (3:57, 3:56), (3:54, 3:56), (3:56, 3:57), (3:54, 3:59), (3:58, 4:00) + 1 x 1k interval (3:47)
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Miz WR 16 - White/red Miles: 11.30 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 9.32 | 9.32 |
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Miz WR 16 - Yellow #2 Miles: 9.32 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 7.50 | 7.50 |
| 8k tempo, 12 k total
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Miz WR 16 - White/red Miles: 7.50 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.51 | 6.51 |
| 5k @ 4:03/k, 2k @ 4:02/k, 10.47k total
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Miz WR 16 - Yellow #2 Miles: 6.51 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 9.32 | 9.32 |
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Miz WR 16 - Yellow Miles: 9.32 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - White/red Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.44 | 5.44 |
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Miz WR 16 - Yellow Miles: 5.44 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.25 | 6.25 |
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Miz WR 16 - Yellow Miles: 6.25 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 2.00 | 2.00 |
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Miz WR 16 - Yellow #2 Miles: 2.00 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 26.50 | 26.50 |
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Miz WR 16 - Yellow #2 Miles: 26.50 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 3.12 | 3.12 |
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Miz WR 16 - Yellow Miles: 3.12 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 3.30 | 3.30 |
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Miz WR 16 - White/red Miles: 3.30 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 3.10 | 3.10 |
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Miz WR 16 - Yellow Miles: 3.10 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.57 | 4.57 |
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Miz WR 16 - Yellow #2 Miles: 4.57 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 3.10 | 3.10 |
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Miz WR 16 - White/red Miles: 3.10 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 3.10 | 3.10 |
| 3.1
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Miz WR 16 - Yellow #2 Miles: 3.10 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.90 | 4.90 |
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Miz WR 16 - Yellow #2 Miles: 4.90 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 3.20 | 3.20 |
| scarborough by lake w/andrea and jazzy
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Miz WR 16 - White/red Miles: 3.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 1.50 | 1.50 |
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Miz WR 16 - White/red Miles: 1.50 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 3.10 | 3.10 |
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Miz WR 16 - Yellow Miles: 3.10 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.04 | 4.04 |
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Miz WR 16 - White/red Miles: 4.04 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.71 | 5.71 |
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Miz WR 16 - Yellow #2 Miles: 5.71 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.44 | 4.44 |
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Miz WR 16 - Yellow Miles: 4.44 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.10 | 5.10 |
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Miz WR 16 - White/red Miles: 5.10 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.03 | 5.03 |
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Miz WR 16 - Yellow #2 Miles: 5.03 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 2.57 | 2.57 |
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Miz WR 16 - Yellow #2 Miles: 2.57 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.97 | 4.97 |
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Miz WR 16 - Yellow Miles: 4.97 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.35 | 4.35 |
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Miz WR 16 - Yellow #2 Miles: 4.35 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 5.60 | 5.60 |
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Miz WR 16 - White/red Miles: 5.60 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - Yellow Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - White/red Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.41 | 6.41 |
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Miz WR 16 - Yellow #2 Miles: 6.41 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - Yellow Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - Yellow Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.34 | 6.34 |
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Miz WR 16 - White/red Miles: 6.34 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
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Miz WR 16 - Yellow #2 Miles: 6.20 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.22 | 6.22 |
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Miz WR 16 - Yellow #2 Miles: 6.22 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.60 | 6.60 |
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Miz WR 16 - Yellow Miles: 6.60 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.22 | 6.22 |
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Miz WR 16 - White/red Miles: 6.22 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.28 | 6.28 |
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Miz WR 16 - Yellow #2 Miles: 6.28 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.26 | 6.26 |
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Miz WR 16 - Yellow Miles: 6.26 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.26 | 6.26 |
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Miz WR 16 - White/red Miles: 6.26 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.28 | 6.28 |
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Miz WR 16 - Yellow #2 Miles: 6.28 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.63 | 6.63 |
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Miz WR 16 - Yellow Miles: 6.63 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.23 | 6.23 |
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Miz WR 16 - White/red Miles: 6.23 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.22 | 6.22 |
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Miz WR 16 - Yellow #2 Miles: 6.22 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.26 | 6.26 |
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Miz WR 16 - Yellow Miles: 6.26 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.23 | 6.23 |
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Miz WR 16 - White/red Miles: 6.23 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.22 | 6.22 |
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Miz WR 16 - Yellow #2 Miles: 6.22 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.22 | 6.22 |
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Miz WR 16 - Yellow Miles: 6.22 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 6.22 | 6.22 |
| |
Miz WR 16 - White/red Miles: 6.22 |
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| Slow miles | Fast miles | Total Distance | 3.10 | 1009.22 | 1012.32 |
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Miz WR 15 - Lime #5 Miles: 244.16 | Miz WR 15 - Lime #6 Miles: 253.88 | Miz WR 16 - Yellow Miles: 227.26 | Miz WR 16 - White/red Miles: 168.63 | Miz WR 16 - Yellow #2 Miles: 118.39 |
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