9989 total / 1409 in 2015

-Kelowna Across the lake swim! -20 minute 5k -40 km/h 10 mile bike time trial

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  • 3 miles
  • 00:34 time
  • 366 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Run with the kids! 5 km 00:34 11:05 pace

    After getting some new "gear" ( Ashley got the bright new batman under armor top and Cadence got some new under armor leggings ) the girls both wanted to go for a run!

    Ashley bailed at 3... read more

  2. Shared Photo

    The girls were begging me to go for a run after they found dome new "gear" :p

  3. RUN
    good Greenway run with the family! 16.13 km 01:47 10:43 pace

    Took the wife and kids to the greenway for a run! Julie and I ran while the kids biked!

    Pretty hot today, it had cooled off a LITTLE in the evening, but still pretty darn warm. Was nice to hav... read more

    • 26x25

      Yikes - HOT! Nice one with the family

      2 days ago Like1 person

    • Jeff L.

      Keep at it as you are and you'll get there. Good times with the fam!

      2 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      I forgot to mention, a bag cadence was carrying a few things in, one of the arms snapped, jamming her back wheel!!

      She got some good skidmarks on her leg and arm!! Bit of blood, had to rinse it off, but got back on and kept going!

      1 day ago Like

    • Jeff L.

      Yikes, glad things worked out OK in the end.

      1 day ago Like1 person

  4. RUN
    good Midnight Half Marathon LSD ed... 21.1 km 02:19 10:36 pace

    Missed the crit tonight, and no work in the am, so I decided to take this opportunity to run my old half marathon training route!

    Definitely not in the same shape as I used to be as far as LSD goe... read more

  5. RUN
    good Easy family run by the beach! 5.14 km 00:35 11:01 pace

    Took Julie and the kids to the boardwalk, Julie and I ran while the kids rode their bikes!

    Nice family time!

  6. Shared Photo

    It's GO TIME!!

  7. VELO
    great BOA TT + Ride there, warm-up,... 32.9 km 00:55 22.5mph pace

    Took more than a minute off of my best time, 22:34 for 15.4 km, average speed just over 41 km/h ( 25.5 mph ) ! :D

    Turns out I was in charge of the Junior Tri Club at the Y again today, swim/run ... read more

  8. RUN
    good Treadmill 5k just above goal ... 5.01 km 00:23 07:26 pace

    Julie and I both went to the gym today to run matching workouts. We both did 5k just above our goal HM pace. Both feel pretty darn good! :D

    Just a couple months ago I felt like I was going to di... read more

  9. Shared Photo

    Before I forget, the new wheelset, ON THE BIKE!

  10. RUN
    great Easy brick run 5 km 00:29 09:28 pace

    After TT practice, I decided to dso an easy brick, haven't done one of those in a while.

    Ignored my pace and heart rate, tried to go by feel. Averaged 152 bpm which is the top end of zone 2. :)

  11. VELO
    great TT practice! + ride there and... 24.69 km 00:41 22.5mph pace

    Took the wheels out to the time trial course and decided to give it a go. Definitely had a headwind outbound, which slowed me down there, and made up more time than I expected on the way back. 2 ... read more

  12. VELO
    great Breaking in the new wheelset! 40.24 km 01:35 15.7mph pace

    Picked up a new wheelset yesterday, a set of "Bontrager Aura 5"s that had only been raced on.

    Threw everything together today, and took them for a spin to break them in. Had a couple of... read more

  13. swim
    good Quickie! 500 m 00:07:28 24:01 pace

    Just a super quickie 500m! :p

  14. Shared Photo

    Should be picking these up tomorrow

    Can't wait to break them in!

  15. RUN
    Intervals! 2 mins at 10 mph a... 6.27 km 00:30 07:36 pace

    This one hurt. First 6 intervals were at 10 mph, then I upped the speed to 10.5 mph for the final 4.

    Second last one I REALLY wasn't sure I was going to make it. Both of the final 2, as SOO... read more

  16. VELO
    great BOA TT PR + to/fro 30.86 km 00:55 21.1mph pace

    Lost half the warm-up cause I fail at using my garmin, but I didn't lose the actual TT, so all is well.

    Set an 18 second PR on the course, pretty damn happy with that. Just a shade faster th... read more

  17. VELO
    great Junior Tri Club 8.9 km 00:42 7.9mph pace

    Got a call this morning from the Y. I have been tagging along helping out the 2 guys running the Junior Tri Club, but neither could make it today!

    Turns out they wanted to know if I could save ... read more

  18. RUN
    great I am BACK! Attempted 10k @ H... 10.01 km 00:49 07:48 pace

    Well, I had the HARD HARD hilly 15k 3 weeks ago, followed by my killer 5k race 2 weeks ago, after which I had some gnarly right shin pain reminiscent of when I started to run!

    I knew I had to ta... read more

  19. Shared Photo

    The whole squad!

  20. Shared Photo

    And my wife finishing her FIRST 10k race!