12840 total / 1218 in 2016

-Squamish 50/50! -7 km Rattlesnake Island Swim! -20 minute 5k -40 minute 10k

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  • 54 miles
  • 04:32 time
  • 3851 calories
  • 7 workouts
  • This Week time period


  1. RUN
    great Blackwell Dairy 15k! Hills! 15.04 km 01:07 07:07 pace

    Well, many will suggest that the Blackwell Dairy 15k is the hardest race on the Interior Running Association series calendar, and last year I totally agreed!

    Slightly over 231m ( 757 feet? ) of ... read more

  2. RUN
    good Quickie warm-up and stride-outs 0.44 km 00:02:19 08:27 pace

    Abbreviated warm-up this morning. Despite arriving at the venue an hour and a half early, last minute looking for the kids and getting them sorted led to a slightly shorter warm-up than I would ha... read more

  3. VELO
    great Shop and back 20.16 km 00:38 19.6mph pace

    Yesterday and today I got to test out the new gloves and helmet complete with mips.

    Now my full kit and bike match quite nicely on top of having a helmet that isn't all old and nasty :p

    Well... read more

  4. VELO
    Kicking the rust off the old ... 8.83 km 00:53 6.3mph pace

    After crashing the bike 2 years ago, I FINALLY took it to the shop to get it all tuned up and get some new tires on it!! ( Spent last season running after recovering from that crash the year befor... read more

  5. RUN
    Play Trail group - Rose Valley! 6.56 km 00:51 12:28 pace

    Julie finally came out, so it was an easy run tonight!! She also wasn't feeling well, still recovering from a 24 hour flu, and some effects have lingered longer than expected.

    Still manage... read more

    • 26x25

      Nice family one. Any good Canadian swear words I don't know?

      3 days ago Like2 people

    • Mellissa

      We yell "MAPLE SYRUP!" really loudly! It's the Canadian version of "EFF", right Dustin!?

      2 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Just add 'eh to the end of a sentence, but really loudly, and they'll get the point.

      Then apologize, and go share some waffles with maple syrup on them while drinking a canadian beer, and watching a moose go by before retiring to our igloos :p

      2 days ago Like1 person

  6. VELO
    good To/Fro TT + warm-up 19.79 km 00:38 19.2mph pace

    On the way to the TT I could feel that my legs were feeling fresher, since I only had a 5k on the weekend, no big miles, so it was expected as well.

    Couldn't stick around though, had to rush ... read more

  7. VELO
    good BOA TT #4 15.43 km 00:23 25.4mph pace

    Went into this one fresher since I didn't have a big mileage weekend, and it showed! Back to about where I would expect to be while fresh, and the heart rate I was able to hold was back to no... read more

  8. Shared Photo

    Cadence finishing WAY faster than last year!

  9. Shared Photo

    Ashley cruising into the 5k finish!

  10. RUN
    good EK's Grill 5k 5 km 00:21 06:40 pace

    The whole family did 5k runs today!! Ashley was about the same as last year, roughly 35 mins, and cadence took 7 minutes off of last year's time going from 40 some to 33 and a bit!!

    Julie al... read more

  11. RUN
    good Warm-up 0.71 km 00:03:21 07:34 pace

    Late getting here, so very short warm-up

  12. RUN
    great Play Trail group - Dirty feet... 9.9 km 00:56 09:10 pace

    Feeling great now that the run legs are getting a bit more rested!!

    We pre-ran the 10k race course, which is also part of the 21k course.

    Had a couple hiccups, was late getting there, and a buddy... read more

  13. RUN
    Super easy run! Greenway pha... 12.01 km 01:24 11:16 pace

    1100 feet of climbing, but kept it SUPER easy. 137 bpm average heart rate!! Haven't done enough low intensity lately!!

    Feels nice to run easy and just enjoy the sounds of the trail.

    Came a... read more

  14. VELO
    good Post TT beers on the singlesp... 12.21 km 00:27 16.6mph pace

    After getting home, I hopped on the singlespeed to head to Brent's shop for a couple post TT brews! :p

    Quickest I have gotten this bike, but don't want to go too fast with the single bra... read more

  15. VELO
    good To/From TT plus quickiewarm-up! 12.09 km 00:25 18.0mph pace

    Was running a little behind today, so not as much warm-up!

  16. VELO
    alright BOA TT 3 15.45 km 00:23 24.8mph pace

    Well, another big weekend, another slow TT :p

    Exact same time as last week, so still 45-50s slower than 2 weeks ago!!

    It was to be expected though, and this is good training, so it's all goo... read more

    • Jeff L.
      Jeff L.

      I don't consider this slow.

      11 days ago Like1 person

    • Show 2 more comments...
    • Jeff L.
      Jeff L.

      You have to have room for a range. You will not hit your PR all the time and sometimes you've actually done better than you think considering all aspects (like you said from previous work, or just your body was not 100% or a cold or whatever). Sometimes, it's healthy to take a step back and look at the growth over a long period of time. Like you said, it's relative.

      10 days ago Like

    • Dustin Q.
      Dustin Q.

      Which is why I said it was expected to be here and is all good! :p

      10 days ago Like

  17. VELO
    good Errands with one of the kids ... 10.23 km 00:53 7.2mph pace

    Had to do a couple errands, but it wasn't far and I had time, so totally bike-worthy, and now that I have a singlespeed bike I don't mind locking up, it's a lot easier!!

    Cadence cam... read more

  18. RUN
    good Enderby Cliffs!! 13.15 km 02:02 14:54 pace

    Second run of the day, third of the weekend!!!

    Little over 2,400 feet of gain on this one, but much more gradual and less technical than this morning's run/hike!! :p

    Fast-hiked up, and ran m... read more

  19. RUN
    good Scaling Estekwalen Mountain! 8.1 km 02:05 24:49 pace

    This was sure a slow one!! Mostly slow grind up and a bunch of rope sections down, even slid down a couple spots!!

    We summited in about 2.8 kms and already had climbed around 1900 feet!! 2,360 ... read more

  20. RUN
    good Squamish race recon!! 22.69 km 04:48 20:26 pace

    Nice and easy day with my wife out in Squamish checking out some of the course and getting a feel for the terrain!!

    Not a super fast run, but that wasn't the point of it!!

    Lots of stops,... read more