8699 total / 120 in 2015

-May Sprint triathlon -20 minute 5k -40 km/h 10 mile bike time trial

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  • 3 miles
  • 00:27 time
  • 260 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good INTERVALS!! :D 5 km 00:27 08:44 pace

    2 mins @ 5.5 mph 2 mins @ 9.3 mph for 6 rounds.

    Puts me running at a 20 minute 5k pace for 12 minutes total.

    Treadmill intervals, though the calibration on my 310xt for the footpod still se... read more

  2. VELO
    good Zone 2 trainer ride 16.56 km 00:45 13.7mph pace

    Zone 2 trainer ride after dinner.

    Felt surprisingly good and held a pretty decent power compared to the last z2 trainer ride.

    Progress!! Rehab!! All good things! :D

  3. swim
    good 700m tt 1500 m 00:26 27:41 pace

    Boom, 10 more seconds off of my 700m tt time! 1:37/100m.

    300m w/u ( 1:43/100m )
    700m tt ( 1:37/100m )
    500m easy c/d ( 1:52/100m )

    How much more speed can I get before my tri in may?

    • Dustin Q.
      Dustin Q.

      Also, last two workouts garmin swim has accurately described my stroke type just as the 910xt did before, even on the intervals. Perhaps the earlier experience was an anomaly?

      3 days ago Like

  4. RUN
    good Zone 2 test 10 km 01:06 10:41 pace

    Excellent run. Warm up for a km, then keep the heart rate at the top end of zone 2, adjusting the treadmill speed as necessary to keep it there.

    3 weeks ago for 5 km I started at 6.0, ended at 4.... read more

  5. swim
    good 3x100 fast 1000 m 00:17 27:36 pace

    Quickie swim with the kids. 100s are slowly picking up speed. Best 100 was 7s/100m faster than 2 weeks ago.

    250 w/u
    3x [100 fast 150 easy]

  6. FIT
    good Day #8 Kettlebell swing + Ski... 00:08:24

    Micro-challenge today.
    Ladder!! 2 kettlebell swing, 10 skips.
    then 4/20. 6/30, 8/40 up to 20/100

    32 kg / 70 pound bell, done in 8:24

    Forearms sure felt it.

  7. RUN
    good Footpod Calibration! :p 1.05 km 00:07:35 11:35 pace

    Just a quick boot around the neighborhood to calibrate the footpod, as it was giving *interesting* readings at the gym.

    Should have done this as soon as I swapped devices back. :p

    • 26x25

      Ticked that - sorted now

      5 days ago Like1 person

    • Ryan N.
      Ryan N.

      How do you do that? I've never done it on my footpod.

      5 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      On my 310xt

      Settings > Run settings > Foot pod > Calibrate

      You have the option of calibrating it by gps, or by entering a specific distance, then running it.

      I just do gps since it's REALLY clear where I live, but if you have an outdoor track and can go EXACTLY 1,000m then that might be slightly more accurate.

      Once calibration is started, you just go ahead and run it! On gps it will automatically stop, but on the track for a specified distance you'll have to stop it yourself.


      5 days ago Like1 person

    • Ryan N.
      Ryan N.

      Well this looks easy. I thought it'd be complicated and make you measure things out.

      5 days ago Like1 person

  8. RUN
    great Pace test 5.11 km 00:24 07:24 pace

    Good news bad news!

    Exact same speed incline etc. on the treadmill as 2 days ago ( 1.0 grade, 8.0 mph ) where I bailed 15 minutes into my pace test, but better rested, better fueled etc. and REA... read more

  9. FIT
    Day 6 of the 21 day kb swing ...

    Did 100 more kettlebell swings with the 32 kg / 70 lb bell, working on better packing my shoulders for better shoulder safety, and 500 single unders.

    700/2,000 swings done. 4,050/4,000 single und... read more

  10. swim
    great 700m pool tt 1.5 m 00:26 28074:06 pace

    Amazing swim. Warmed up in an empty lane, but VERY quickly started getting full of people. This didn't look good for my 700m tt attempt, but I went with it.

    Had to circle swim the double ... read more

    • Glenn S. Hi-five

      Dustin, you are not a slow swimmer. This is an excellent w/o. I hate having to navigate around other swimmers. Great job.

      7 days ago

    • Dustin Q.
      Dustin Q.

      Perhaps I am comparing myself to the wrong people!! Those who swim circles around me make it look so easy too! ^_^

      7 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      And thanks!

      7 days ago Like

  11. VELO
    good Zone 2 trainer ride 19.7 km 01:00 12.2mph pace

    Ran, swam, ate dinner, and now an hour zone 2 ride.

    Settled in nicely, minimal numbness wearing the tri shorts and moving around a little.

    Things are looking good.

  12. RUN
    tired 10k pace test 5.01 km 00:25 08:06 pace

    Well, my target right now is to beat my 10k time from the starting block 10k 2 years ago, which is in 4 weeks. I had averaged 4:36/km

    Set the treadmill to have me going at a 4:33 km to see how ... read more

    • Jeff L.

      I'm confident you WILL pull this off, DQ!

      8 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Thanks man! I'm just glad that I could potentially do it despite my knee injury this year. Keep coming back stronger, faster!! ( even though I am a bit heavier! )

      8 days ago Like1 person

    • Dustin Q.
      Dustin Q.


      My garmin footpod and hrm were dropping out, sometimes at the exact same times, so I thought it might be the garmin itself, but replaced the battery and NOTHING at all!! BOOM!

      7 days ago Like1 person

  13. swim
    good Quickie swim 1000 m 00:18 29:39 pace

    After my run I hopped into the pool for just a quickie swim before going home to make dinner.

    250 w/u
    250 3-8-3 drill / free
    250 paddles
    250 c/d

    Trying just to get in the water more at thi... read more

  14. Tried my hand at DOUBLE 24 kg kettlebell swings.

    That's swinging 48 kg or 106 lbs!! :D

    MUCH tougher with 2 bells instead of 1

  15. FIT
    Day #4 kettlebell swing + ski...

    Did 100 reps of DOUBLE 24 kg kettlebell swings, and 1,000 single unders.

    That leaves me at 600/2,000 swings, and 3,550/4,000 skips. and 17 days to go.

    Eating this challenge UP!

  16. RUN
    good INTERVALS!!! 5 km 00:29 09:23 pace

    Interval session to end the week!! 5 runs, 27 kms total!!

    Warmed up with 1,000 single unders skipping.

    Started at 5 mph, had a 1 minute interval at 10 mph every 3 minutes.

    Given my sore h... read more

  17. Swinging the new 32 Kg bell!! :D

  18. FIT
    good Skips and kb swings, day 3

    Day 3 of the 21 day kettlebell swing + single under jumprope challenge.

    200 KB swings with the 32 kg ( 70 lb ) kb, and 1,000 single unders. 10x100.

    Feeling good!

  19. swim
    good 1000 m 00:18 28:53 pace

    Messing with the Garmin Swim again.

    Took the kids to the pool, Ashley did the same short workout as me. She managed a 50m PR of 1:04, so ALMOST under a minute now! :D

    Apparently the girls wa... read more

  20. RUN
    good Treadmill easy 10k 10 km 01:14 11:51 pace

    Set the treadmill to 1.0 incline @ 5.0 mph nd had at it

    144 average heart rate so well within zone 2.

    Both the footpod and hrm were dropping out at about the exact same time for a couple minutes ... read more