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#	Date	Member	--	Location	Type
1	Apr-22 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart
2	Apr-21 2024	bunsontherun	7.1km	Calgary/Glenmore Landing/Oscar +	Run Started off with plans to run, but my knees, especially the left one, was very sore so I had to do the walk instead.
3	Apr-21 2024	Slacker	26.6km	Blackwell Sd Rd, London Rd.	Run
4	Apr-14 2024	Slacker	23.1km	Michigan, Modeland, Blackwell Rd.	Run
5	Apr-20 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 0900-1010 Full Throttle Flex with Crescent Patton 4 Stations, 6 Activities per Station, 55 Secs per Activity., 2 Times around. Actually went 10 mins over the hour to get around the second time and cool down and stretching.
6	Apr-19 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart After class several of us went to Earl's for a Wedding Congratulations get together for Sara.
7	Apr-18 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 0930-1030 Full Throttle Flex with Crescent Patton 4 Stations, 6 Activities Per Station, 55 Secs Per Activity
8	Apr-17 2024	bunsontherun	8.2km	Calgary/Glenmore Landing	Run A little more walking then running and I blame it on what I was listening to on Spotify. Normally Conan O'Brien needs a friend is comical and fun, but the interview with Goldie Hawn was a much more serious and interesting fare. As I did not want to miss too much, I spent more time focusing on listening rather than concentrating on my run. After run had social visits with three groups, including Jan V who was proudly wearing her Boston Marathon 5 K Community Run Medal, Boston Marathon Medal and now her Abbott 6 Star Medal.
9	Apr-16 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Elisa Choi
10	Apr-15 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart

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My Race Results

HCiD Race Results

Total Races	233	5K	63	8K	5	10K	39	Half Marathon	54	Marathon	26
Personal Bests		5K	16:16	8K	34:47	10K	42:59	Half Marathon	1:32:35	Marathon	3:30:38

Change order by clicking on red column name. Weather linked to Race Location name.

Race	Location	Date	Distance	Bib	Chip Time	Gun Time	Pace	Overall Pos.	Gender Pos.	Category	Category Pos.	Note
2014
Ottawa Xerox 10K	Arboretum	Aug-19-14 6:35	10.00 km	144	48:29	48:29	4:51	66/135 49%	53/82 65%	M50-99	8/18 44%
A Lung Run 10K	Mother Teresa Catholic HS	Sep-28-14 10:30	10.00 km	1370	43:50	43:50	4:23	15/89 17%	11/46 24%	M50-99	1/8 13%
2013
St Patty's Day 5K	Immaculata High School	Mar-16-13 9:15	5.00 km	3563	25:25	25:32	5:05	71/457 16%	49/137 36%	M50-59	4/18 22%
2013 Minto Run4Reach 10K	Ottawa / Canal	Apr-14-13 8:00	10.00 km	402	46:54	47:02	4:42	37/138 27%	30/72 42%	M50-59	5/14 36%	Had a nice and steady 47 minute effort in this morning's 10K Minto Run4Reach, headed back to the 5K turnaround to help with Marg's / RM Waterstation for about an hour or so ... got to hand out some water and Gatorade, and a couple of cooldown shuffling with Miss Hannah ... Actual chip time was 46:54 (avg 4:42 mpk pace) ... Quite happy with the result, considering that I have been running mostly lsd and steady efforts, over the past several months, while recovering from my foot injury ... Mentally, I may have held back a tad, but my race fitness, or there lack of, still needs to improve considerably ... Still, technically a new PB in my new 50-59 AG ... :shifty: :lol: :wink: 37 / 138 overall 5 / 14 AG (50-59) 30 / 72 Gender
2014
EY Run for Reach 1/2 Marathon	Rideau Canal	Apr-13-14 8:05	21.10 km	70	1:52:20	1:52:29	5:20	76/149 51%	61/86 71%	M50-59	17/23 74%	Official Clock Time for the EY Run for Reach 1/2 Marathon was 1:52:29 (Garmin Time was 1:52:20) ... 17/23 in 50-59 AG and 61/86 Men's and 76/149 Overall .. Looking at the Garmin Split Times, this is one of the prettiest progressive / negative split times that I have ever ran/paced, I believe .. :shifty: :P :wink: Garmin Split Times: 1K -- 5:31 2K -- 5:29 3K -- 5:27 4K -- 5:23 5K -- 5:21 // 27:11 6K -- 5:25 7K -- 5:24 8K -- 5:25 9K -- 5:16 10K -- 5:22 // 26:52 11K -- 5:20 12K -- 5:17 13K -- 5:17 14K -- 5:14 15K -- 5:09 // 26:17 16K -- 5:12 17K -- 5:17 18K -- 5:11 19K -- 5:16 20K -- 5:17 // 26:13 21K -- 5:07 0.1K -- 0:40 // 1:52:20
Barrhaven Run 5K	Barrhaven	Jun-7-14	5.00 km	221	22:52	22:54	4:35	25		M50-59	3/10 30%	Just did not have the legs this afternoon at the Barrhaven Run 5K, finishing in 22:52 chip time ... at 30C+, and sunny, ntempo effort became my happy pace, though still finished ip 25th overall and 3rd in my Age Group (50-59), so I guess sometimes it pays to be old .... Ha !!! :p ;)
Ottawa No Frills 10 Miler	The Farm	Jul-16-14	16.00 km			1:16:14	4:46	20	17	M50-59	11
2015
PEC 1/2 Marathon		Oct-4-15 10:00	21.10 km	1142	1:42:21	1:42:21	4:52	37/491 8%	26/162 16%	M50-59	3
2013
Graham Beasley Sprint Duathlon	Carleton Place	Jul-14-13 9:30	0.00 km	342	1:25:08		0:00	13/43 30%	7/22 32%	M50-54	2/2 100%	13 Vincent FONG Kanata, CAN 342 1:25:08.7 M50-54 2/2 7/22 00:10:05 / 1st Run plus T1 00:43:21 / 21K Bike 00:31:44 / 2nd Run plus T2
Ottawa Fall Colours 10K	Cumberland	Oct-13-13 10:15	10.00 km	671	46:33	46:38	4:40	22/393 6%	19/147 13%	M50-54	1/11 9%	Quite happy with my steady tempp performance in today's Ottawa Fall Colours 10K event, finishing it in 46:33, and 1st out of 11 in my AG (50-54) .... :dance: :dance: :dance: Wasn't sure how the legs would feel after yesterday's 32K lsd and, in the end, it supported that the pace of my lsd runs this cycle have not been too strenuous .... :shifty: :wink: Sportstats Results: 22/393 Vincent Andy Fong Kanata, CAN 671 0:46:38.6 0:46:33.7 4:40 M50-54 1/11 19/147 http://www.sportstats.ca/displayResults.xhtml?racecode=106613
Smiths Falls Spring Fling Running Thing	Smiths Falls	Apr-21-13 8:00	21.10 km	226	1:53:11	1:53:15	5:22	30/75 40%	21/30 70%	M50-54	4/5 80%	Had a nice and steady 1:53:11 run with Jes this morning with Jes in the Smiths Falls Spring Fling Running Thing ... It was about 0C and sunny, but felt rather balmy once we started running ... Sportstats Results http://www.sportstats.ca/displayResults.xhtml?racecode=103554 Overall: 30 / 74 #622 Clock Time: 1:53:15.2 Chip Time: 1:53:11.6 AG (M50-54) : 4/5 Men: 21/30
Army Run 1/2 Marathon		Sep-22-13 9:00	21.10 km	1625	1:48:45	1:49:22	5:10	1661/10360 16%	1321/4218 31%	M50-54	113/468 24%
2014
WDW Family & Friends 5K	Epcot	Jan-9-14 6:30	5.00 km	30507	22:30		4:30			M50-54		steady tempo effort in 22:25 garmin time, with 3 photo ops that may have cost me about 30-45 seconds...
Scotiabank Canada Day 10K	Kanata	Jul-1-14 8:00	10.00 km	356	47:30	47:37	4:45	67/344 19%	55/197 28%	M50-54	11/47 23%
Ottawa Fall Colours 5K	Cumberland Heritage Museum	Oct-12-14 10:10	5.00 km	843	21:38	22:13	4:20	17/329 5%	17/129 13%	M50-54	3/12 25%	Had a nice little 5k / 21:26 (garmin) run this morning at the Ottawa Fall Colours race events.. Sportstats had me at 17:47 result :shock: :lol: apparently, the starting mats may have misfired as a number of runners did not register :? ... the chip time likely kicked in after the first lap around the infield.. and, I inadvertently started at the back and did not cross the start line about 40-45 seconds after the clock time... :roll:
Hamilton Road2Hope Marathon	Hamilton, ON	Nov-2-14 8:00	42.20 km	301	4:09:24	4:09:44	5:55	574/1044 55%	388/600 65%	M50-54	61/87 70%
2017
Kanata Park Run 5K	Kanata Beaver Pond	Nov-4-17 9:00	5.00 km		27:53	27:53	5:35	9/35 26%	7	M50-54
2008
St. Patty	Ottawa	Mar-15-08	10.00 km		44:18		4:26			M45-49
Around the Bay 30K	Hamilton	Mar-30-08	30.00 km		2:27:15		4:55			M45-49
Physiotherapy	Ottawa	Apr-20-08	10.00 km		43:38		4:22			M45-49
Vancouver Marathon	Vancouver	May-4-08	42.20 km		3:35:08		5:06			M45-49
Nordion 10K	Ottawa	May-24-08	10.00 km		55:00		5:30			M45-49		55 minute Pace Bunny
Ottawa ING 1/2 Marathon	Ottawa	May-25-08	21.10 km		1:55:03		5:28			M45-49		Half Marathon 1:55:xx Pace Bunny
Manitoba Marathon	Winnipeg	Jun-15-08	42.20 km		3:46:25		5:22			M45-49
HBC Run for Canada 10K	Ottawa	Jul-1-08	10.00 km		57:41		5:47			M45-49		Pacing Marg
Calgary Marathon	Calgary	Jul-6-08	42.20 km		4:02:59		5:46			M45-49
No Frills 10 Miler	Ottawa	Jul-16-08	16.00 km		1:17:05		4:50			M45-49
Xerox 10K	Ottawa	Aug-19-08	10.00 km		45:16		4:32			M45-49
Quebec City Marathon	Quebec City	Aug-24-08	42.20 km		4:04:05		5:48			M45-49
Army Run 1/2 Marathon	Ottawa	Sep-21-08	21.10 km		1:38:49		4:41			M45-49
PEC Marathon	Prince Edward County	Oct-5-08	42.20 km		3:52:09		5:31			M45-49
Beat Beethoven 1/2 Marathon	Ottawa	Oct-12-08	21.10 km		1:44:54		4:59			M45-49
Toronto GoodLife Marathon	Toronto	Oct-19-08	42.20 km		3:59:35		5:41			M45-49
Road2Hope Marathon	Hamilton	Nov-2-08 8:30	42.20 km	157	3:48:58		5:26			M45-49
2009
Around the Bay	Hamilton, ON	Mar-29-09 9:30	30.00 km	4280	2:36:20	2:37:07	5:13	1074/4918 22%	850/2619 32%	M45-49	177/520 34%
Montreal Scotiabank 1/2	Montreal	Apr-19-09 10:00	21.10 km	621	1:44:27	1:46:07	4:58	680/1854 37%	595/1242 48%	M45-49	63/166 38%
Disneyland 1/2 Marathon	Anaheim	Sep-6-09 6:00	21.10 km	338	1:46:12	1:46:31	5:02	579/10137 6%	462/4095 11%	M45-49	46/465 10%
Marine Corps Marathon	Washington, D.C.	Oct-25-09 8:00	42.20 km	9896	4:12:32	4:15:47	6:00	6260	4655	M45-49
2010
Mississauga Marathon	Mississauga	May-16-10	42.20 km	217	3:45:38	3:46:42	5:21	478/1711 28%	378/993 38%	M45-49	83/187 44%
2010 Disney World 1/2 Marathon	Disney World	Jan-9-10 5:40	21.10 km	30592	1:48:31	1:49:11	5:09	1000/17099 6%	792	M45-49	120
2010 Disney World Marathon	Disney World	Jan-10-10 5:50	42.20 km	1287	4:10:53	4:11:41	5:57	2843	/2088	M45-49
Ottawa 5K	Ottawa	May-29-10 17:00	5.00 km		21:36		4:20			M45-49
Ottawa 10K	Ottawa	May-29-10 18:30	10.00 km		48:49		4:53			M45-49
Ottawa 1/2 Marathon	Ottawa	May-30-10 9:00	21.10 km		1:44:28		4:58			M45-49
2011
2011 Disney World 1/2 Marathon	Disney World	Jan-8-11 5:35	21.10 km	21294	1:41:40	1:42:10	4:50	695/21953 3%	560/9549 6%	M45-49	64/1173 5%	Up at 3:00am this morning to get to the Race Retreat site for the Donald Half Marathon ... Ended up finishing 21.1K in 1:41:40, a course PB by almost 7 minutes, as compared to the last two years ... Now, just hope that I did not empty the tank for Part 3 and final chapter of this year's 2011 Dopey / err, Goofy Challenge tomorrow morning .... ;pray:
2010
ATB 2010	Hamilton	Mar-28-10 9:30	30.00 km	2041	2:26:36	2:28:06	4:54	905/5698 16%	758/3015 25%	M45-49	149/590 25%
Disneyland 1/2	Anaheim, CA	Sep-5-10 6:00	21.10 km	484	1:36:40	1:36:59	4:35	205/12 1708%	169/4504 4%	M45-49	19/519 4%
Chicago Marathon	Chicago	Oct-10-10 7:30	42.20 km	4321	3:48:49		5:26	5825/36159 16%	4521	M45-49	545
2011
Smith Falls Figure 8 Classic	Smith Falls	Jun-26-11 9:30	4.80 km	360	18:00	18:00	3:45	4/68 6%	4/34 12%	M45-49	1/5 20%
Around the Bay 30K	Hamilton, Ontario	Mar-27-11 9:30	30.00 km	2198	2:20:38	2:21:22	4:42	498/5878 8%	436/2963 15%	M45-49	67/578 12%
Vancouver Marathon	Vancouver, BC	May-1-11 7:30	42.20 km	441	3:30:38	3:30:56	5:00	365/3220 11%	316/1824 17%	M45-49	40/238 17%
Utica Boilermaker 15K	Utica, NY	Jul-10-11 8:00	15.00 km	998	1:06:38		4:27	806/11049 7%	713/5977 12%	M45-49	59/635 9%
San Francisco Marathon	San Francisco	Jul-31-11 5:30	42.20 km	2613	3:40:55	3:43:37	5:15	842/5920 14%	724/3944 18%	M45-49	81/413 20%
Ottawa Fall Colours 1/2	Cumberland	Oct-9-11 10:40	21.10 km	224	1:36:09	1:36:14	4:34	14/297 5%	12/154 8%	M45-49	3/24 13%	Anyhoo, quite happy with my peformance today, considering the conditions and that this was to have been a tempo effort ... Ended up with a 19 second course PB, that I last set back in 2004, and finishing in 1:36:09, 3rd in my AG (45-49) and 12th overall ... on a very hilly and technical course, with quite a bit of headwind throughout .... 14 1:36:14.0 1:36:09.5 4:34 FONG, Vincent Andy 224 Kanata ON 12/154 3/24 Men 45-49
Hamilton Road2Hope Marathon	Hamilton	Nov-6-11 8:25	42.20 km	325	3:54:55	3:55:09	5:35	420/905 46%	330/596 55%	M45-49	63/113 56%
2012
Around the Bay 30K	Hamilton	Mar-25-12 9:30	30.00 km	2330	2:21:16	2:22:27	4:43	624/7444 8%	525/3139 17%	M45-49	92/546 17%
Ottawa Marathon	Ottawa	May-27-12 7:00	42.20 km	1825	4:00:05	4:00:29	5:42	1899/5290 36%	1502/2738 55%	M45-49	257/465 55%
Hintonburg Centennial 5k	Hintonburg	Jul-15-12 9:00	5.00 km	385	20:05		4:01	24/243 10%	20/124 16%	M45-49	5/26 19%	Had a solid 5K effort in this morning's Hintonburg race, finishing in 20:05 ... met up with Jes and Zack, as well as Scrummy and her family at the race site ... Even though it was about 26C or so, there was an overcast, so we were at least protected a bit from the sun ... 5K \| 243 participants (124 men & 118 women with average time : 28:30.74) 24 Vincent Andy FONG Kanata 385 0:20:05.4 4:02 M40-49 5/26 20/124
2009
St. Patty	Colonel By Drive	Mar-14-09 9:15	5.00 km	5690	22:40	22:43	4:32	34/358 9%	29/126 23%	M40-49	9/4 225%	Ran it a a strong Tempo Pace .... approximately goal 1/2 Marathon Pace ....
Mnto Run for Reach 1/2 Marathon	Queen Elizabeth Drive	Apr-26-09 8:00	21.10 km	157	1:41:47	1:41:57	4:50	54/142 38%	47/84 56%	M40-49	16/26 62%
2011
Bushtukah Canada Day 5K	Kanata	Jul-1-11 8:45	5.00 km	770	20:06	20:06	4:02	48/637 8%	41/292 14%	M40-49	12/72 17%
2009
PEC 1/2 Marathon	Picton	Oct-4-09	21.10 km	1667	1:44:37		4:58	71/572 12%	58/216 27%	M40-49	15/64 23%
2010
St Patty's 10K	Rideau Canal	Mar-13-10 9:00	10.00 km	4136	46:06	46:15	4:37	80/489 16%	70/238 29%	M40-49	28/78 36%
Bushtukah Canada Day 5K	Kanata	Jul-1-10	5.00 km	538	20:10	20:16	4:02	57/562 10%	46/270 17%	M40-49	13/70 19%
Army Run 1/2 Marathon	Ottawa	Sep-19-10	21.10 km	2836	1:42:53	1:44:00	4:53	762/5455 14%	648/2812 23%	M40-49	220/961 23%
9 Run Run	Stittsville, ON	Oct-23-10 9:00	21.10 km	2564	1:34:07	1:34:19	4:28	26/507 5%	23/210 11%	M40-49	14/81 17%
2011
St Patty	Ottawa - Canal	Mar-12-11 9:15	10.00 km	329	42:59	43:02	4:18	32/390 8%	30/190 16%	M40-49	15/60 25%	Was able to run a nice and controlled pace this moring, and had a nice final kick in the end when I saw the clock ticking away, and cossed the finish line in around 42:53 ... a course PB of over a minute and about 3 minutes improvemet over last year ... So, glad that as I get older I am not losing my speed .. The nice thing is that I know I could have run faster, but just waned to hold my 1/2 marathon goal pace, as most of my training has been long intervals ad haven't really focused that much on the short game (5K / 10K) during this current marathon cycle .. So will be interesting to see how my times are later this summer ...
9-Run-Run Half Marathon	Stittsville	Oct-22-11 9:15	21.10 km	140	1:32:35	1:32:35	4:24	30/527 6%	30/237 13%	M40-49	19/86 22%
2012
Minto Run4Reach	Rideau Canal along Queen Elizabeth Dr.	Apr-15-12 8:00	21.10 km	90	1:34:06	1:34:12	4:28	40/177 23%	37/106 35%	M40-49	20/38 53%	Course PB from 2003 of 4:23
Alterna Ultimate Run for Men's Cancers	Carleton U / Canal	Jun-17-12	10.00 km	1281	44:02	44:13	4:25	56/37 151%	48/251 19%	M40-49	10/62 16%
Xerox 10K	Aboretum	Aug-21-12 18:35	10.00 km	370	50:53		5:06	119/312 38%	92/171 54%	M40-49	32/49 65%	My personal bunny PB streak continues to live on .... 50:53 / 10K at tonight's Xerox 10K pacing Jes .... :shifty: :dance: :dance: Place Name City Bib # Time Pace Category Cat. Place Gender Place 118 Jesse CRAIG Ottawa 368 0:50:53.6 5:06 F30-39 13/44 27/141 119 Andy FONG Kanata 370 0:50:53.7 5:06 M40-49 32/49 92/171
2010
2010 Beat Beethoven 1/2	War Museum - Ottawa River Parkway	Oct-30-10 8:00	21.10 km	5627	1:35:36	1:35:37	4:32	10/65 15%	8/31 26%	M0-49	5/13 38%
Barrhaven Run For Rogers House 10K,	Barrhaven	Jun-12-10 17:15	10.00 km		43:28		4:21	35				Had a solid 10K effort this evening at the Barrhaven Run For Rogers House 10K, despite having ran 9 times in the last 8 days ... :shock: :shifty: :wink: Goal was to run at my dream goal 1/2 marathon pace :shifty: and, see where the chips would land ... Had a solid first half, hitting the 5K turnaround at 21:25 :P then, went into cruise control in holding the return trip at pace, finished up the second half in just over 22 minutes, in a total time of 43:28 ... :shifty: :P :wink: Felt strong at the end, knowing that I could have continued on further, but not sure how long, so it will be interesting in Winnipeg, in a weeks time ... :shock: :P eta: Sure love those Orange Mizuno Ronins ... makes me feel so light and fast, compared to my other stable of shoes .... :shifty:
2009
Disney Half Marathon	Walt Disney World Florida	Jan-10-09 5:50	21.10 km		1:48:29		5:09					Ran it at a controlled steady / tempo pace ... achilles was not happy with me ....
Disney Marathon	Walt Disney World Florida	Jan-11-09 5:50	42.20 km		5:26:59		7:45					Tough day at the races today ... Right Achilles was really flaring up and ended up just doing a lot of slow and steady run and walking (mostly walking over the second half) ...
Law Day 5K Run	Queen Elizabeth Drive	Apr-24-09 12:30	5.00 km	2375		20:57	4:12
Fredericton 1/2	Fredericton	May-10-09 8:00	21.10 km	209	1:49:45	1:49:58	5:13
Ottawa Nordion 10K	Ottawa City Hall	May-23-09 18:30	10.00 km	34339	55:59	58:51	5:36					Pacing Tori to a 55 min / 10K
NCM Ottawa 1/2 Marathon	Ottawa	May-24-09 9:00	21.10 km	14887	2:05:31	2:08:09	5:57					Was to be the 1:50:xx pace bunny ... unfortunately, achilles flared up and, could not hold the pace after the 10K / 52 minute mark, so I ended up releasing my group to continue their quest on their own ;-( walked, hobbled and ran lsd for the final 11K
Manitoba 1/2 Marathon	Winnipeg	Jun-21-09 7:00	21.10 km	7354	1:54:06		5:25
2011
Ottawa Marathon	Ottawa	May-29-11 7:00	42.20 km	808	4:02:54		5:46
2009
Army Run 1/2	Ottawa	Sep-20-09 9:00	21.10 km		1:56:31		5:32					Pacing Jo-Jo today ...
2011
Ottawa Wellness Challenge 5K	Tunneys Pasture	Oct-6-11 11:48	5.00 km	361	19:42	19:43	3:57	33/690 5%	31/316 10%			This was my first year participating in this 6 year event, as it tended to conflict with my race and training schedule in the past, but, when I came across this event last week, it was an event that definitely drew my attention ... Not that it was in support of the United Way Campaign, it was also along side with hundreds of other Public Servants, and on government time .... Going into this event, I was coming off of a heavy training week, and strained my calf muscle a bit on my weekend tempo run, so took a lot of rest coming into this event ... Wasn't sure how things would go, having taken the last 2-3 days off running to recover ... but, seemingly, everything held up quite well ... The course was out of Tunney's Pasture and looping around the parking lot, and exting on the East bound lane of the Western Parkway, on a bit of a uphill for the first few hundred meters, then a nice long stretch for the first 1.25K, which may have resulted in a bit of a faster first km split than I was use to ... On the turn-around at the 1.25K mark, we headed into a bit of a headwind along with running back up that little bump, and headed westward for the next 2.5K or so ... started to slow down the pace a bit, to catch wind, but was able to maintain a nice and controlled paced ... at the 3.75K turnaround, having a quick check on my Garmin, I noticed that I was going to have a good day, and now just had to maintain my pace as I was bleeding a few seconds after the first kilometer, as I was hovering around the 4 minute per km mark ... Up that little bump with less than 500m to go, there was a bit of a downhill stretch as we turned back into Tunney's Pasture with the Finish Line and Clock in sight ... with just over 100m to go, I checked my watch and the distance to go and the clock time, I was able to pick it up a wee bit, and finally crossing the Finish Line at 19:42 (19:43 clock time) ... An unexpected 3 second PB, as I did not think that I was capable, due to my focus on marathon training, the past couple of months .. Time: 19:42 (19:43 clock time) Overall: 33 / 690 Gender: 31 / 316 http://sportstats.ca/display-results.php?racecode=100977&first=VINCENT+ANDY&last=FONG&city=industry+canada
2010
Ottawa Hypothermic 1/2	Ottawa - Tunney	Jan-24-10 8:00	21.10 km		1:46:54	1:46:54	5:04					Just back from the Ottawa Hypothermic 1/2 ... It was 4x 5K loops of an out-and-back, then a final little add-on at the end, but, according to my Garmin it was exactly 5.24K per loop :? Such the case, Official Clock Time was 1:46:54, but my Garmin reads 22.10K :shock: Go figure :what: :what: Anyhoo, ran it at a marathon tempo effort pace and was quite happy, considering I was wearing my winter gear and Goofy Hat :shifty: :P :lol:
2011
2011 Disney World Marathon	Disney World	Jan-9-11 5:35	42.20 km	2406	3:53:08	3:56:40	5:32	1635				Just a little 42.2K in and around the 4 Parks in Disney World this morning .. :shifty: Set a new course PB by around 17 minutes, and finishing in at 3:53:08 ... :dance: :P
2010
Manitoba 1/2 Marathon	Winnipeg	Jun-20-10	21.10 km		1:40:05		4:45	205/3882 5%	185/1897 10%
2011
Buzz and Woody's 5K	Epcot - Disney World	Jan-7-11 7:00	5.00 km			22:50	4:34					Just had a little shake-out run this morning, in and around Epcot this morning in the Buzz and Woody's 5K Fun Run ... 5K / 22:50 8) :P Added a 1.5K / 10 minute warmup run before the event started to stay warm and loosen up ... Unfortunately, this was not chip-timed, but from my estimates I would have finished in the top 20-25 overall, from just the head counts of runners ahead of me ...
2010
Army Run 5K - Pace Bunny	Ottawa - Downton / Canal	Sep-19-10	5.00 km	7332	29:00	30:16	5:48
Rattle Me Bones - 10K	Ottawa General Hospital	Oct-24-10 8:55	10.00 km	2652	57:57	59:30	5:48					Had a nice and steady recovery run .. running with Marg this morning ...;-)
2011
2011 B eaver Chase Series #1	Kanata South - Royal Legion	May-10-11 6:30	6.08 km			25:04	4:08	5				Participated in my first Beaver Chase Series event this evening .. 6.08K / 25:04 ... and 5th overall ... :P :wink: which would have been under 25 minutes, had not for a couple of course mishaps ....
2011 5K Redemption Run	Ottawa	Jun-4-11 8:45	5.00 km			19:45	3:57	4				Just back from the 5K Redemption Run, in support of the Harvest House, this morning, and somehow came away with a 21 second PB and sub-20 minute 5K ... :shock: that was supposed to have been a training run, in preparation for next Saturday's Run for Rogers House 5K .. :shifty: :P Just a bit of R&R time, then heading out for an afternoon shift at the Bush .... :P
Army Run 1/2 Marathon w/Sandra	Ottawa	Sep-18-11 9:00	21.10 km		1:55:14		5:28
Army Run 5K (27:30 Pace Bunny)	Ottawa	Sep-18-11 8:00	5.00 km		26:52		5:23
Perth 8K Kilt Run	Perth, ON	Jul-2-11 18:00	8.00 km	789	34:47	34:47	4:21	21				Just back home ... And, wasn't that bad running in a kilt ... Held my 5K pace for the first 3K or so, then found myself running at my 1/2 marathon / tempo pace for the last 5K or so ... not sure if it was the weather or having raced the 5K yesterday, but just did not have much in the tank .. Ended up finishing at 34:47 and 21st overall .... Looking forward to checking the race results for the specific details ...
No Frills 10 Miler - 3 Man Relay	The Farm	Jul-20-11 18:30	5.35 km			22:15	4:10					Took part in a 3 person relay this evening at the No Frills 10 Miler on the Farm .... Ran the first leg 5.35K in about 22:15 ... and, ended up running another two laps with Jes as a cooldown, and pacing her to a 1:07:xx / 10.7K effort ... My relay team ended up coming in first place overall, and first in the 3 Man Team ... we got a grab bag that included Sports $ sweatbag, New Balance Cap and a can of Soap Suds (??) for our efforts ... :dance: :dance: The Euro-sports Running Team all wone the Mixed Team and Women's Team Relay, as well ... In otherwords, we dominated the 20+ relay teams ... :shifty: :P :dance:
2012
2012 Dusney World Donald Duck 1/2 Marathon	Disney world	Jan-7-12 5:30	21.10 km		1:40:19		4:46					Had a really nice 1:40:19 tempo effort this morning, in celebration of the 15th Anniversary of the Donald Duck 1/2 Marathon .. 2 photo ops and one port-a-potty break may have cost me a sub 1:40:xx today ... Though, still ended up with a course PB ...
Army Run 5K Pace Bunny	Ottawa	Sep-23-12	5.00 km		29:45		5:57					Had a great day this morning @The Army Run .... 29:45 for the 5K / 30 Minute Bunny, then continued on with a bit of a transition for the half marathon ... running it in 1:42:02 ... weather started at about 8C and overcast @8am and ended about 12C at the end of the half marathon ....
Richmond Road 10K Race w/Jes	South Carleton HS in Richmond	Jan-15-12 10:00	10.00 km	129		52:07	5:13					It's days like these when my tendancy to over-dress for running/racing is a good thing ... actually, felt pretty comfy out there today at the Richmond Road Races -22C / -30C windchill, once we got moving ... Had a nice and comfy steady 10K / 52:07 effort this morning in the Richmond Road 10K Race, while pacing Jes ...
Disney World Mickey Mouse Marathon	Disney world	Jan-8-12 5:35	42.20 km		4:10:54		5:57					Had a bit of a tough day today ... 42.2K / 4:10:54 my left calf/gastrocs/soleus experienced a bit of a stitch at the 6K mark so, had to back it off a bit, and, then at the perverbial 34K mark, just before the Purple Mile, my right hamstring started to get funky and cramp up, so it was run for 300-500m and walk for a minute .. finishing the last 8K in about 1h10min ...
St Patty	Ottawa	Mar-17-12 9:00	10.27 km		42:59		4:12					Had a really good 10.27K / 42:59 race in today's St Patty's race today, in a very Froggy Colonel By Drive, this morning .... As usual, the course ran a tad bit longer, but even moreso this year, as it appeared that the start/finish line was a wee bit further back than usual .. the first 1K marker was 1.2K from the 'get go' so, sorta/kinda expected it to be longer than 10K, as a result ... On the plus side was that I ran it at a niche controlled tempo effort, and with a negative split, as well ... And, on a really freaky side ... had exactly the same official chip time last year at 42:59.5 .. At least, I am consistent ... Garmin Splits: 1K -- 4:08 2K -- 4:18 3K -- 4:15 4K -- 4:16 5K -- 4:17 // 21:16 6K -- 4:13 7K -- 4:06 8K -- 4:12 9K -- 4:08 10K -- 4:05 // 42:02 .275K -- :57
Smith Falls Spring Fling Running Thing	Smith Falls	Apr-22-12 9:10	21.10 km		1:54:41	1:54:41	5:27					Had a nice little 21.1K run in the Smith Falls Spring Fling Running Thing this morning with Jes .... End of week 1 of my taper in the books ... time to r&r now, for the rest of the day .... Did not realize that I had forget to reset my Garmin to enable "auto lap" after Thursday's track workout, until about the 5K mark, then just hit lap button every 1K, thereafter, when I remembered to Going out was a bit of a slight grade with a tad of a tailwind .. The return trip was against a constant headwind ... A cool and brisky 2C at the start and ending at around 5C .. 5K -- 27:02 6K -- 5:32 7K -- 5:29 8K -- 5:30 9K -- 5:30 10K -- 5:30 // 54:27 11K -- 5:32 12K -- 5:39 -- walk break 13K -- 5:28 14K -- 5:26 15K -- 5:36 -- walk break // 1:22:10 16K -- 5:30 17K -- 5:30 18K -- 5:29 19K -- 5:40 20K - 5:27 // 1:49:49 21.1K -- 4:51 // 1:54:40
Vancouver Marathon	Vancouver	May-6-12 8:00	42.20 km	640	3:44:19	3:44:45	5:19
26th Annual Bushtukah 5K Canada Day Road Race	Kanata	Jul-1-12 8:45	5.00 km	319	20:56		4:12
Don's Dandy Trialer 8K Perth Run	Perth	Jun-16-12	8.00 km		35:42		4:28	3/30 10%				Free Race, Free Race ... Chip-timed and accurate measured course, on 2x a 4K loop country paths, fields and paved roads ... and water station and post race food and awards and finisher medals for all, as well ... And, did I mention it was Free ?? :shifty: :lol: This was to be the final test run of the new timing system that is to be used next week at the Perth Kilt Run ... With only a days notice, and open FB posting, they were able to get about 30 participants out this morning ... Unfortunately, my garmin battery was dead, so ended up running by perceived exertion and see how the cards fell, as this was to be at tempo effort, in preparation for next week's Kilt Run and for Sunday's Alterna's 10K race for Father's Day ... Anyhoo, as compared to my fellow Maniac, my 3rd place overall finish did not even compare to her results ... :shifty: :P :wink:
2013
Richmond Road Races	South Carleton HS	Jan-13-13 10:00	10.00 km	51		54:00	5:24					Just back from the 10K Richmond Road Races this morning, running a steady effort with Jes ... Turned out to be a wee bit faster than I had expected, considering that most of my runs have in in the 6:15-6:45 mpk range since I started back from from my injury .... In the end, we crossed the finish line around 54 minutes, give or take a few seconds and, had about a 2 minute negative split 28 min / 26 min ... Quite happy with my first run/race back, and establishing a baseline for the St Patty's Day Race in March ... Garmin Splits: 1K -- 5:40 2K -- 5:44 3K -- 5:37 4K -- 5:35 5K -- 5:33 30 second walk break 6K -- 5:27 7K -- 5:21 8K -- 5:46 -- included a short walk break 9K -- 5:19 10K --- 4:44 I think Jes saw the clock ticking towards 53:4xx with about 100m to go ....
2012
8K Perth Kiltt Run	Perth	Jun-23-12	8.00 km	540		36:03	4:31
Midsummer's Night 30K Run	Toronto	Aug-18-12 15:30	30.00 km	227	2:28:18		4:57	91/621 15%				Not bad for a midsummer's 30k run ... 2:28:18 ... Ran the first 21.1k @tempo in 1:38:52 then cruised it home for the final 9k ... 91st overall of 621 participants ... Beer and bbq chicken burger afterwards was yummy ... ;)
Army Run 1/2 Marathon	Ottawa	Sep-23-12	21.10 km		1:42:02		4:51					Had a great day this morning @The Army Run .... 29:45 for the 5K / 30 Minute Bunny, then continued on with a bit of a transition for the half marathon ... running it in 1:42:02 ... weather started at about 8C and overcast @8am and ended about 12C at the end of the half marathon .... My arch on my right foot still feels a bit funky, but, was able to tape it up with KT Tape and appears to be feeling better, or rather, no worse for wear ... will see what it has to say tomorrow morning, when I wake up, however ...
9 Run Run Half Marathon 1:45 Bunny	Stittsville	Oct-20-12 9:15	21.10 km		1:45:13	1:45:28	5:00					Missed it by "that much" this morning at the 3rd Annual 9 Run Run for Ottawa's Emergency Services, as the 1:45:xx Devil Bunny in the half marathon .... Ran and paced by my Garmin this morning, built up a 30 second cushion by the 11K mark and thought I had held it, until the final 300-400m, until my distance on my Garmin vs the KM markers did not mesh up, and ended up finishing in 1:45:13 Chip Time ... though, my Garmin did note it as 21.2K .... So, technically, I think I hit my goal of a 5:00 mpk pace .. Weather was overcast and a bit humid with a headwind going out west and when heading north @13C
2013
Mission Possible 1/2 Marathon	Kanata, Marshes Golf Course	Nov-10-13 8:00	21.10 km	5773	1:42:21	1:42:21	4:52	21				2013 Race Season is now officially over, with a solid steady effort in today's Mission Possible Half Marathon in the Marshes Golf Course in Kanata ... 1:42:21 and 21st Overall ... Not too bad, considering I had a little run in Hamilton last week ... :) Now, time to focus on the inaugural Dopey Challenge in 8-9 weeks time in January ... :)
ATB 30K - 2 Person Relay	Around the Bay, Hamilton	Mar-24-13 9:30	15.00 km		1:14:45		4:59
Army Run 5K / Pace Bunny		Sep-22-13 8:00	5.00 km		29:47	32:45	5:58
The County (1/2) Marathon 2013	Picton	Oct-6-13 10:00	21.10 km	1128	1:59:56	2:00:34	5:42					2 Hour Pace Bunny gig completed in this morning's 1/2 marathon in Picton at The County Marathon 2013 in a garmin time of 1:59:56 ... Unfortunately, the race organizer / sportstats had inadvertently registered my bib / chip in the marathon category in a clock time of 4:00:34, as it took me about 40 seconds to cross the start line / mats .... It was a pretty nice race experience, despite running most of it in a rain shorter with winds of up to 22kph, at times ... I was basically a running clock time, so anyone who finished ahead of me, ran a sub-2 hour effort .... :P
9 Run Run 1/2 Marathon	Stittsville	Oct-19-13 9:15	21.10 km	181	1:54:51	1:55:04	5:27					Another pace bunny gig in the books this morning at the 4th Annual 9 Run Run 1/2 Marathon, as the 1:55:xx Bunny ... ended up crossing the finish line at 1:55:51.5 chip time ... :) Pretty well held a steady pace for the entire race ... :P Now, time to take it down a notch and taper for Hamilton in 2 weeks time ... :P 190 Vincent Andy Fong Kanata, CAN 181 1:55:04.5 1:54:51.5 5:27 M50-54 21/46 121/218
Rattle-Me-Bones 5K w/Zaxk	The Ottawa Hospital	Oct-27-13 9:01	5.00 km	1686	23:19	25:53	4:40					Nice little tempo run with Spiderman (err, Zack and The Bob) this morning at the 5K Rattle-Me-Bones in 23:19 Chip-Time ... Started as the last runner at the back of the pack (1110 Participants) taking about 2:30 to cross the start line ... and, ended up finishing 240 Overall on clock-time of 25:53 .....
Hamilton Road2Hope Marathon	Hamilton	Nov-3-13 8:00	42.20 km	333	4:01:00	4:01:53	5:43
2014
Mississauga Marathon	Mississauga	May-4-14 7:30	42.20 km	272	3:55:00		5:35
WDW Minnie Mouse 10K	Epcot	Jan-11-14 5:30	10.00 km	30507	53:21		5:21					2 down and 2 to go... another early wake-up today... legs feeling a bit heavy for some reason, so just maintained a sensible pace and finished the 10K in around 53:21 ... it was around 70F at the start already and with humidity, perhaps wearing my superman costume may not have been the brightest idea...
WDW Donald Duck 1/2 Marathon	Epcot	Jan-10-14	21.10 km	30507	1:57:53		5:36					3 down and one to go... finished the Donald Duck Half Marathon in a steady 1:57:53 this morning...
WDW Mickey Mouse Marathon		Jan-12-14 5:30	42.20 km		4:43:46		6:44					Perhaps, one of the toughest yet funnest of my 30 marathons I have done ... just did not have the energy nor the legs this morning so took it as an lsd efforts with a number of photo ops along the course ... final time was 4:43:46 ...
Ft Lauderdale 1/2 Marathon	Ft Lauderdale	Feb-16-14 6:00	21.10 km		1:42:48		4:53
St Patty 5k		Mar-15-14 9:15	5.15 km	1118	24:30		4:46					Had a nice and steady 5.15k / 24:3x this morning running with Jes at the St Patty's 5k road race ... ;)
ATB - 2 Person Relay	Hamilton	Mar-30-14	15.00 km		1:11:42		4:47	26				Had a nice ATB weekend this year ... due to flooding in our usual Bus Group Hotel, we ended hacing to travel to Niagara Falls on Saturday evening ... though, an extra hour travelling each way, it turnes out to be unexpected surprise, as we had somethin to Saturday afternoon/evening .. it was kinda cool to view the Falls, while still half frozen , as well tourist part as well ... As for the race ... I was teamed up with Jes this year for the 2 person/mixed relay .... we finished 26th overall and 10th in the mixed category ... had a good tempo effort for my 15k leg in 1:11:42 chip time that included about a minute for transition, in transferring the Chip over ... with the change of course on the first half his year, in addition to the addition of 3 extra overpasses as well as a headwind, it felt a bit tougher than in previous years on the old course ... overall chip time was 2:34:16 ...
Wheres Franktown	Franktown	May-10-14	15.00 km		1:16:21		5:06
Beaver Chase 3	Kanata	Jul-8-14	6.00 km		26:46		4:28
ORW 10K	Ottawa	May-24-14 18:30	10.00 km		50:05		5:01					Missed it by " this much " .. Official Chip Time was 50:05 in today's 10K ... Thought I had adjusted my pace accordingly, as my Garmin, as well as others, recorded 10.1K total distance .. but, in hindsight taking the final walk break at 43 minutes / 8.5K mark, may have did me in, as I / we could not make up that time ... perhaps, for a 60 minute pace time, it may have logistically made sense .. Regardless, was off by 0.05 seconds per km for the 10K, in the end ... Not too bad, considering ... :wink: :oops: :oops:
Ottawa Scotiabank Half Marathon		May-25-14	21.10 km		1:54:47		5:27					It was a bit of a tough day today at the office, bang on track until the 17k, before shuttijgnit down and focusing on race management to finish up the final 4k .. official chip time was 1:54:47 .... legs did feel a bit poopy after last night's 10k bunny gig, I would have to admit ....
10K Ultimate Run for Mens Cancers		Jun-15-14 7:25	10.00 km		59:46	59:46	5:59					Came in a wee bit too fast this morning as the 60 minute pace bunny in the 10K event
2014 Perth World Record Kilt Run	Perth	Jun-21-14 18:15	8.00 km		44:21		5:33					Had a nice little steady 8k at this years Perth World Record 8K Kilt Run, running with my Buddy Duncan in a time of 44:21, an impressive 2+ minute PB for him and solid AG Win, for him in the 8 year old category.... 1K -- 5:31 2K -- 5:20 3K -- 5:33 4K -- 5:45 5K -- 5:40 6K -- 5:26 7K -- 5:38 8K -- 4:55 .15K - 0:33 (3:49 mpk pace) :) Hey, look, we ran a negative split ... Ha !!!
Ottawa MEC 10K	Carp	Jun-22-14 8:30	10.00 km	135	48:21	48:21	4:51	17	15			Ended up finishing 16th overall and 13th in the Men's Division at this morning's Ottawa MEC 10k in Carp.. lost my bunny at around the 3K mark or so, when she was not feeling well, and just continued on at a steady tempo effort in a time of 48:21... a wee bit faster pace than last evening's pace in Perth, eh !! Ha!!!
Run Otttawa Club 5K Series	The Farm	Jul-5-14	5.00 km			21:47	4:22					Woohoo, had a solid 5k / 21:47 this the Run Ottawa Club / Sports 4 monthly Run Series in The Farm this morning ... a post injury / 50+ AG PB, by about 5 seconds .... Can't beat this monthly event, as it is Free, accurately measured and came away with Free schwag for everyone, and a PB, taboot ... :)
Run Ottawa Club 5K Series #1	The Farm	Apr-5-14	4.70 km			20:56	4:28					Made it out this morning for the first run od the year for he Free Run Ottawa Monthly 5k Run Series of the year, in The Farm ... due to road access/closures, the Race Director had to improvise the course and it only ended up being 4.7k .. nevertheless, had a good temp effort and finished it in 20:56, on my garmin/clock time ... not bad considering we had some nasty headwinds of 23kph / 37kph gusts at time ... a good baseline for the start of my spring race season ...
Run Ottawa 5K Series #5	The Farm	Aug-2-14	5.00 km		21:42	21:42	4:21
Beaver Chase Series #4	Kanata North	Aug-12-14	6.00 km		27:07	27:07	4:32					The 4th and final 6K Beaver Chase Series event completed this evening, under a bit of rain and lots and lots of poodles, in some cases, ankle deep .. What an awesome series for only $5 per race, and tonight we got some nice schwag .. yep, another Ottawa Race Weekend water bottle .. Ha !!! and, for those of us who completed all 4 races, we received a $25 Gift Card from Bushtukah ... so, we technically made $$money$$ for participating in this awesome Series ... Ha !!! :dance: :dance: :dance: :dance: :dance: :shifty: :lol: :wink:
K2J Fitness 5K Open Invitational	Barrhaven	Aug-28-14	5.10 km		23:25	23:25	4:36
Run Ottawa 5K Series #6	Experimental Farm	Sep-6-14	5.00 km		22:40	22:40	4:32					Had a solid tempi effort this morning while pacing Jes to a 25 second PB in the monthly Run Ottawa Club / Sports4 5K Open in The Farm ... a mild 19c with a drizzle helped to minimize the humidity, for sure ... Garmin Splits: 1k -- 4:23 2k -- 4:37 3k -- 4:33 4k -- 4:35 5k -- 4:32 A vindication from last week's over distanced 5K at the K2J Fitness Open ....Ha!!!
Army Run 5K Pace Bunny	Ottawa	Sep-21-14 8:00	5.00 km	14881	29:45	29:45	5:57
Army Run Half Marathon	Ottawa	Sep-21-14 9:30	21.10 km	1960	1:49:45	1:49:45	5:13
PEC Half Marathon - Pace Bunny		Oct-5-14 10:00	21.10 km	2001	1:49:47	1:49:57	5:13					Another pace bunny gig ing the books ... the 1:50 Pace Bunny was a bit too fast today, and came in around 1:49:57 Clock (1:49:47 Chip) ... better luck next time I guess ... Ha !!! :P
9 Run Run Half Marathon	Stittsville	Oct-18-14 9:15	21.10 km		1:49:29	1:49:42	5:12					My 5th 9 Run Run Half Marathon in the books this year, as the 1:50 Pace Bunny .. in at 1:49:42 clock time (1:49:29 chip time) .... Bunny Master instructed us go pace on official clock time, so basically, we were moving race clocks on our respective pace times .. strategic plan was to pace at 3-4 seconds faster that goal pace, to allow for Garmin/course variance, building about a 40-45 second buffer in the first half, and to my chagrin, the course was bang on ... :shock: :roll: :lol: :wink: ... The weather was nice for a race at 11c with overcast and threat of showers, but fortunately it held off to the end, though the first half was into a headwind and slight gradual false flat grade ... leaving the final 6-7k on the TCT on gravel and a tailwind on a slight downhill/grade ...
2015
WDW Dopey Challenge 5K	Epcot	Jan-8-15 6:15	5.00 km		22:57		4:36
WDW Dopey Challenge 10K		Jan-9-15 5:35	10.00 km		50:36		5:04
WDW Dopey Challenge Half Marathon		Jan-10-15	21.10 km		1:50:40		5:15
WDW Dopey Challenge Marathon		Jan-11-15 5:35	42.20 km		4:23:08		6:15
Around the Bay 30K	Hamilton	Mar-29-15 9:30	30.00 km	856	2:33:17		5:07
Mississauga Half Marathon	Mississauga	May-3-15 7:39	21.10 km	4414	2:01:31	2:01:31	5:46
Beaver Chase Series 1	Kanata	May-12-15 18:30	5.60 km		29:14	29:14	5:14
Ottawa Half Marathon	Ottawa	May-24-15 9:00	21.10 km		1:54:54		5:27
Run Ottawa Club 5K Open	The Farm	Jun-6-15	5.00 km			22:45	4:33
Kanata Race Day 5k - Pace Bunny	Richcraft Recreational Sports Complex	Jun-14-15	5.00 km		29:40		5:56
Beaver Chase Series 2		Jun-16-15	5.00 km		24:07	24:07	4:50
Perth Kilt Run	Perth, ON	Jun-20-15 18:15	8.00 km	767	39:10	39:10	4:54
Ultimate Run for Mens Cancers - Bunny	Aviation Museum	Jun-21-15 7:30	10.00 km	158	1:00:00	1:00:00	6:00
Canada Day 10K	Kanata	Jul-1-15 8:00	10.00 km	135	47:24	47:33	4:45	108
Ottawa Run Club 5K Open	The Farm	Jul-4-15 9:00	5.00 km			22:07	4:26
Beaver Chase Series 3	Kanata	Jul-7-15 18:30	5.60 km		26:15	26:15	4:42
Hintonburg 5k	Westboro	Jul-12-15	5.00 km	339	20:32	20:39	4:07	44/369 12%	36/175 21%
15K Farm Run	Experimental Farm	Jul-15-15 18:30	15.00 km	116	1:11:30	1:11:30	4:46
Run Ottawa Club 5K Open	The Farm	Aug-1-15 9:00	5.00 km		22:01	22:01	4:25
Beaver Chase Series 4		Aug-11-15 19:00	6.00 km		29:06	29:06	4:51
Xerox 10K	Aboretum	Aug-18-15 18:35	10.00 km	26	47:30	47:30	4:45	27
Ottawa Commonwealth Run 10K	Aviation Museum	Aug-22-15 8:15	10.00 km		45:09	45:09	4:31	8/40 20%	7
K2J Fitness 5K Open	Lytle Park - Nepean	Aug-27-15 6:30	5.00 km		22:34	22:34	4:31	21
Beaver Chase Series 5	Kanata	Sep-1-15 18:30	5.60 km		27:13	27:13	4:52
Run Ottawa Club 5K Open	The Farm	Sep-5-15 9:00	5.00 km		21:57	21:57	4:24
2016
Perth Kilt Run Half Marathon	Perth ON	Jun-25-16 18:00	21.10 km		2:06:20		6:00
2015
MEC Ottawa 15K	Rideau Carleton Raceway	Sep-13-15	15.00 km		1:13:43	1:13:45	4:55	9
Amy Run 5K Pace Bunny	Ottawa	Sep-20-15 8:00	5.00 km		30:00	30:00	6:00					Oh yeah!!! .. Another pair of Army Runs in the books ... Was the 5K / 30 min Pace Bunny again this year and crossed the mats in a time of 30:00.1 ... Oiya .. So close and yet so far !!! Can definitely say that anyone in my pace group who finished ahead of me ran a sub 30 min 5K ... Ha!!! Afterwards, went on to complete my 8th consecutive Army Run Half in an official time of 1:43:43 .... Quite pleasantly happy with that ... smile emoticon A bit of rest and time to reset for the PEC Half Marathon in 2 weeks time .. Should be tapered and well rested for that one ...
Army Run Half Marathon	Ottwa	Sep-20-15 9:30	21.00 km		1:43:43	1:43:43	4:57					Oh yeah!!! .. Another pair of Army Runs in the books ... Was the 5K / 30 min Pace Bunny again this year and crossed the mats in a time of 30:00.1 ... Oiya .. So close and yet so far !!! Can definitely say that anyone in my pace group who finished ahead of me ran a sub 30 min 5K ... Ha!!! Afterwards, went on to complete my 8th consecutive Army Run Half in an official time of 1:43:43 .... Quite pleasantly happy with that ... smile emoticon A bit of rest and time to reset for the PEC Half Marathon in 2 weeks time .. Should be tapered and well rested for that one ...
5K Wellness Challenge	Tunneys Pasture	Oct-8-15 11:45	5.00 km	195	21:29	21:33	4:18
9 Run Run - 1:50 Bunny	Stittsville	Oct-17-15 9:15	21.10 km	1127	1:50:01	1:50:07	5:13					Compketed my 6th 9 Run Run Half Marathon and continued my streak at 6 this morning as the 1:50:00 Pace Bunny and ended bringing everyone home with me under goal time, but finished it myself in a chip time of 1:50:01 ... so close, eh !!!! smile emoticon
Rattle Me Bones 10K Bunny	Ottawa General Hospital	Oct-25-15 8:55	10.00 km		1:04:39	1:05:09	6:28					Was a wee bit off this morning as the 1:50 Skeletar Pacer in the 10k Rattle Me Bones, crossing the finish line in 1:04:39.7 ... Oops!!! :shifty: :oops: :P was a bit windyat times at 28kph and gusts up to 38kph and 8c overcast ..
Mission Possible Half Marathon	Marshes Golf Course	Nov-15-15 9:00	21.30 km		1:46:57	1:46:57	5:02					Great weather for today's Mission Possible 1/2 Marathon, though, Holy Batman, who put all those rollers and bumps along that golf course?? Not quite what I had planned for, though kinda expected, due to running mostly lsd and moderate efforts over the past 6 weeks or so, in finishing just under 1:47:00 clock time .... Most likely my last official race for the season, with only 33 official events completed this year, unless something else pops up? Ha!!! Though, a good baseline and reality check as I prepare for the final build for Goofy Challenge over the next 5-6 weeks ....
Santa Shuffle 5K	TD Place / Queen Elizabeth Dr	Dec-5-15	5.00 km		22:35	22:35	4:31
2016
Run Ottawa 5k Open - October	The Farm	Oct-1-16	5.00 km		26:40	26:40	5:20
WDW Dopey Challenge 5K	Epcot	Jan-7-16 6:00	5.00 km	20754	28:47		5:46
WDW Dopey Challenge 10K	Epcot	Jan-8-16	10.00 km	20754	58:39		5:52
WDW Dopey Challenge Half Marathon	Epcot	Jan-9-16 5:30	21.10 km	20754	2:17:14		6:31
WDW Dopey Challenge Marathon	Epcot	Jan-10-16 5:30	42.20 km	20754	5:17:18		7:32
Richmond Road Race	South Carleton HS	Jan-17-16	10.00 km	223	52:38	52:38	5:16
Ottawa MEC 10 Miler	Aviation Museum	Apr-16-16 8:45	16.10 km		1:25:41	1:25:45	5:20					So, what would you do if all your training partners were unavailable today for a mid-longish run? Well, I do ... Sign up for an Impromptu 10miler at this morning's MEC Races at the Aviation Museum... A nice steady effort, actually with a negative split, crossing the line in 1:25:41 chip time ... Fitness and legs felt good for the 10 miler ... Just wish it would feel the same for my longer runs??
Mississauga Half Marathon	Mississauga	May-1-16 7:30	21.10 km		1:49:31	1:50:08	5:12
Barrhaven Run for Rogers House		Jun-11-16 16:15	5.00 km		29:48	29:48	5:58
Run Ottawa 5K Open		May-7-16	5.00 km		25:20	25:20	5:04
Kanata Beaver Chase Seriies	Kanata North	May-10-16	5.50 km		28:42	28:42	5:14
ORW 5K	Ottawa	May-28-16 16:00	5.00 km		26:57		5:24					Put a fork in me, as I am done at the ORK 5k this afternoon, crossing the finish line with a 26:57 chip time ...decided to just keep it as a steady effort .. First K felt good, but once the sun peeked out from behind the clouds, it felt like 5-10c higher all of a sudden the .. Just R&R'n In preparation for tomorrow's half Marathon .. Suspect it will be about the same avg km pace as today, if not slower??? Think it was about 31c plus humidex, of about 36c or so??
Ottawa Half Marathon	Ottawa	May-29-16 8:15	21.10 km		1:58:24	2:00:02	5:37
Run Ottawa Club June 5K Open	The Farm	Jun-4-16 9:00	5.00 km		24:05		4:49
Barrhaven Run For Rogers House		Jun-11-16 17:15	10.00 km		59:49		5:59
Kanata Race Day 5K	Goulbourn Forced Road	Jun-12-16 8:35	4.92 km	100	29:22		5:59
Beaver Chase Series 2	Pinhey Forest Trails	Jun-14-16 6:30	6.00 km		32:57		5:30
Ottawa MEC Race Series 2 - half marathon	Carp	Jun-19-16 7:30	21.10 km		2:02:27	2:02:33	5:49
Beaver Chase Series 5	Bell HS	Aug-30-16	6.75 km		39:10	39:10	5:49
Canada Day 10K Races	Kanata	Jul-1-16 8:00	10.00 km		47:09		4:43
Beaver Chase Series 3	Kanats	Jul-5-16 18:30	5.50 km		27:35	27:35	5:01
Run Ottawa 5k Monthly Open	The Farm	Jul-9-16 9:00	5.00 km		24:15	24:15	4:51
Hintonburg Centennial 5k	Westboro	Jul-10-16 9:00	5.00 km	121	21:07	21:07	4:14
15k Farm Run	Agriculture Farm	Jul-13-16 18:30	15.00 km		1:24:56	1:25:02	5:40
Run Ottawa Monthly 5k Open	The Farm	Aug-6-16	5.00 km		29:45		5:57
Beaver Chase Series 4	Kanata	Aug-9-16	5.50 km		31:15	31:15	5:41
K2J Fitness Annual 5k Open		Sep-1-16	48.00 km		25:22	25:22	0:32
Run Ottawa Club 5K Open	The Farm	Sep-3-16	5.00 km		28:00	28:00	5:36
Army Run 5k Pace Bunny		Sep-18-16	5.00 km		30:02	30:02	6:01
Army Run Half		Sep-18-16	21.10 km		2:40:14	2:40:14	7:36
Ottawa Cookie Run		Nov-5-16	5.00 km		27:08		5:26
GCWCC Wellness Challenge - 30 min bunny		Oct-6-16 11:45	5.00 km		29:47	30:07	5:58
9 Run Run Half 2:10 Bunny	Stittsville	Oct-15-16 9:15	21.10 km		2:09:07	2:09:37	6:08
South Ottawa 5K - Pacing Jo-Jo		Oct-16-16 9:15	5.00 km		29:15	29:30	5:51
Ottawa MEC Gatineau Half		Oct-30-16 8:50	21.10 km		2:16:32		6:29
2017
Run Ottawa Monthly 5K	The Farm	Apr-1-17 9:00	5.00 km			32:30	6:30
Run Ottawa 5k	Agriculture Farm	Aug-4-17 9:00	5.00 km		27:20	27:20	5:28
Run Ottawa 5k Open - May	The Farm	May-5-17 9:00	5.00 km			28:40	5:44					Starting to find my happy running legs, crossing the monthly Run Ottawa 5k in The Farm in 28:40.. slowly but progressively improving and pain-free now .... 😛
Kanata Day Races 5k		Jun-18-17	5.00 km		29:14		5:51					Paced the annual Kanata Race Day 5k for a clock time of 29:14 this morning.. by my garmin and others, the course ran short at 4.85km ??
The MEC Summer Classic 10K		Jun-18-17	10.00 km			58:36	5:52					Longest Run in over 8 months this morning at the MEC Summer Classic in Carp ... a nice steady 58:36 / 10k effort in a bit of hot and humid 25c+ humidex conditions .. so happy to be able to run again ... I did stop to take a strategic walk break at approx 8k, as we were approaching that little incline to the top of Carp Road, though, it did allow me to rest up a bit and finish strong ..
Canada Day 10k Road Race	Kanata	Jul-1-17	10.00 km		59:33	59:49	5:58
Run Ottawa 5k Monthly Farm Run	Agricultural Farm	Jul-8-17 9:00	5.00 km		27:15	27:15	5:27
Army Run 5k / 30 min Bunny		Sep-24-17 8:00	5.00 km		29:50	29:55	5:58
In Ottawa 5k	Agricultural Farm	Oct-6-17	5.00 km		27:30	27:30	5:30					Ran happy and pain free in this morning’s monthly Run Ottawa / 5K in The Farm ... finishing in about 28:30 nice and easy steady effort ... 😊
9 Run Run	Stittsville ON	Oct-14-17 9:00	10.00 km		1:09:47	1:09:47	6:59					Ugh!!! A bit fast again this morning ... Came in at 1:09:47 as the 70 min pacer in this morning’s 9 Run Run 10K ...
Kanata Park Run 5k	Kanata Beaver Pond	Nov-11-17 9:00	5.10 km		28:04	28:04	5:31
Kanata Park Run	Beaver Pond	Nov-17-17	5.00 km		28:44	28:44	5:45
Kanata Park Run #11	Kanata Beaver Pond	Nov-25-17	5.06 km		28:06	28:11	5:34
Run Ottawa 5knFzrm Run	Agricultural Farm	Dec-2-17	5.00 km		26:05	26:05	5:13
Kanata Park Run #13	Kanata Beaver Pond	Dec-9-17	5.06 km		28:04	28:04	5:33
2018
Ottawa Hypothermic Half 5K	Marshes Golf Course	Mar-10-18 9:00	5.00 km		29:20		5:52					Had a nice and steady run in this morning’s Ottawa Hypothermic 5k event finishing around 29:20 chip time. As it turns out, I may have been a bit overdressed... a good start to my 2018 season, a bit on the slow side, but still good enough for 12th overall ??
Beaver Chase Series #1		May-8-18	5.50 km		30:45	30:45	5:36
Ottawa ORW 10L	Ottawa	May-26-18 18:30	10.00 km		1:14:28		7:27					Uh oh, was a tad off this evening in calculating my walk adjusted pace as the 1:15:00 / 10K Bunny Crossing the line in 1:14:28 ...
Beaver Chase Series #3		Aug-7-18	5.50 km		30:30		5:33
Beaver Chase Series 2		Jun-12-18	5.50 km		32:35	32:35	5:56					Nice and easy 5.5k / 32:35 at the 2nd Beaver Chase Series this evening..
2018 Canada Day Races		Jul-1-18	5.00 km		26:16	16:16	5:16
Night Run 10K		Aug-10-18	10.00 km		52:10	52:10	5:13
K2J Fitness 5K Open		Aug-29-18 18:30	5.00 km		26:55	26:55	5:23					Had a nice and steady 26:55 this evening at the annual K2J Fitness 5k Open ...
Army Run 5k		Sep-23-18 8:00	5.00 km		29:58	30:00	6:00					Had a 60 min kickboxing session Thursday morning at the Club. Then spent the next 4 days working at the Army Run Race Weekend with setting up, sales and takedown... Had a tornado hit the Ottawa area Friday afternoon resulting in some disastrous effects in a few community’s and majors power outages in the area .. Had a solid Army Run pacing the 5k / 30 min group to a finish time of 29:58.3 :P .

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