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Andrew logged 4024 miles.

Last workout almost 4 years ago. Help get them back on track!

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Entries

  1. RUN
    good PM - Speed night (track) - Mo... 13.6 km 01:03 07:25 pace

    LAST RUN OF 2014:

    3km WU
    1km in 4:15, 8x 600m in 2:25, 5x 300m in 1:05, all with 60secs recovery.
    3km CD

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    WU/CD

    1k - 3:59
    8x 600m - 2:23, 2:24, 2:25, 2:25, 2:24, 2:24, 2:20, 2:12
    5x 300m -... read more

  2. RUN
    good Sunday Long Run (BT) 15.1 km 01:15 08:00 pace

    Lower back was a bit sore (tight hips). Legs otherwise good. Great seeing so many people out.

  3. RUN
    good Boxing Day 10 miler 16.1 km 01:06 06:34 pace

    Last race of the year. The Boxing Day 10 miler in Hamilton.

    Course was a lot hillier than expected and a bit windy at times. Ran the first 12k with Kenny, and worked to keep him in sight the rest... read more

  4. RUN
    good Pre-race warmup 2.1 km 00:10:30 08:02 pace

    WU w strides - pre-10miler

  5. RUN
    good Christmas shake-out 5.3 km 00:27 08:17 pace

    20mins easy + 4x 20secs strides

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    Good shake-out before the Boxing Day 10 miler. Worked on increasing cadence (176 avg)

  6. RUN
    good PM Speed - HP 13 km 01:04 07:57 pace

    3km WU
    3x 2km@ 4:05-10/km w/ 90secs recovery
    3km CD

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    Moving pace: 4:39

    3k WU, 1k CD (added some hills at the end since most everyone else had them and I wanted to keep a teammate company)
    ... read more

  7. RUN
    good 8.59 km 00:42 07:47 pace

    6km + 6x 20secs strides w/ 90secs easy

    Ran a couple K on the back end at tempo with BT - 4:00 pace

  8. RUN
    good PM - Wed speed night 15.1 km 01:12 07:40 pace

    3km WU
    2km@ 4:05/km, 400m jog, 3x (2x 1km@ 4:00/km w/ 60secs recovery) w/ 400m jog between sets.
    3km CD

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    WU 2.65k / CD 3k

    SPLITS:
    4:04 / 4:03
    3:56 / 3:54
    3:56 / 3:53
    3:56 / 3:45 (opened up ... read more

  9. RUN
    Monarch Park - PM speed night 13 km 01:13 09:04 pace

    3km WU
    4x (4x 400m in 1:30 w/ 30secs recovery) 2mins jog recovery between sets.
    3km CD

    SPLITS:
    1:29 / 1:30 / 1:30 / 1:32
    1:31 / 1:29 / 1:30 / 1:29
    1:29 / 1:29 / 1:28 / 1:29
    1:29 / 1:29 / 1:27 / 1:23

  10. RUN
    good Tannenbaum10k 10 km 00:40 06:26 pace

    My 10th and *probably* final race of the season. Had stomach problems for most of the race. And wasn't able to execute as well as I wanted on the back half, especially with the head wind. Legs... read more

  11. RUN
    good Pre-race warmup 4.13 km 00:22 08:42 pace

    Pre-Tannenbaum warmup

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    890s v4

  12. RUN
    good Friday tempo run 9.81 km 00:47 07:39 pace

    Warmup/Cool down + 3k at 10k race pace.
    SPLITS: 3:56, 3:59, 3:56

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    890s v4

  13. RUN
    good High Park Intervals 8.1 km 00:37 07:18 pace

    3k warmup + 2k @ 4:05, 2k @ 3:55, and 8 long strides. Workout was supposed to be a bit longer, but got cut short because of icy road conditions.

    SPLITS:
    1.83k, 7:19.6, 4:01 pace
    1.82k, 7:11.0, 3:5... read more

  14. RUN
    good Easy Run 14 km 01:11 08:09 pace

    Downtown loop with Joel, Kerry and Cyn. #CrewLove

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    910s v1