16988 total / 2873 in 2017

Sub 18 5k Sub 36 10k Sub 1:20 half marathon Sub 2:50 hour marathon

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  • 1 miles
  • 00:26 time
  • 254 calories
  • 1 workouts
  • This Week time period


  1. swim
    great 10x100m plus some skillz n dr... 1600 m 00:26 26:24 pace

    Started off with 500 w/u, some kick work, underwater dolphin, bit of butterfly etc. then went into my 10x100m workout.

    Was not 100% sure about target pace, just go hardish and try to go faster and... read more

  2. FIT
    alright Physio stuff 01:00

    Loads of physio stuff. Rolling, stretching, exercises.

    Sucks to do it, but feel so much better after.

    Damn shoulder, damn ITB, and a bit of preventative maintenance on the calves that have been ... read more

    • Jeff L.
      Jeff L.

      Best to stay ahead of it. Preventative is a lot better than reactive. As you know.

      about 14 hours ago Like

    • Dustin Q.
      Dustin Q.

      Yes it is! Would have been nice to prevent the ITB, and shoulder, while it is still recovering from the rotator cuff injury seems the most solid it’s been in years :p

      about 9 hours ago Like

  3. swim
    Skillz n drillz with daughter... 1 km 00:20 31:47 pace

    Ashley had a swim meet this morning ( which she KILLED ) took 10s off of her 50m butterfly and 5s off the other strokes and 5or so off of her 100 IM.

    This made Cadence want to go swim, and I want... read more

  4. VELO
    Rollers! 25 km 01:00 15.5mph pace

    PT gave me the go ahead for biking so I tried out the rollers!

    Love the new aluminum ones, will help keep my balance/handling skills over the winter block!

    Ordered a kickr snap, so will have dome... read more

  5. Shared Photo


    Aluminum this time so they are less likely to warp! Haha.

    • Tina L.
      Tina L.


      1 day ago Like1 person

    • Jeff L.
      Jeff L.

      These scare me.

      1 day ago Like1 person

    • Dustin Q.
      Dustin Q.

      Not that much to be scared about if you can handle a bike!

      Took me about 10 minutes to be comfortable enough to ride with both hands on the bars.

      Start in a doorway you can hold onto for balance at first or for bailing and slowly release keeping your hand ready to grab til you can keep pretty well balanced for a minute or so.

      Then, go nuts!

      By the end of the hour i was stretching one arm at a time, shifting in the saddle a bit etc. :p

      1 day ago Like

  6. swim
    Mock swim meet! 0.9 km 00:20 35:45 pace

    600 ish warm-up

    50 meters sc free in 30.1s

    100 meters sc free in1:07.9

    Took part in a 5x50m relay too.

    Rest was cool down.

    Went great!

    Everyone there seemed to think I've... read more

  7. Shared Photo

    That was a NASTY IMS session!! Now some electric stimulation.

    Good news, correct about the ITB, and caught it pretty early, so easier to treat than last time!

    This probably started in Squamish,... read more

  8. swim
    Masters 2.35 km 00:55 37:39 pace

    Kick day hahaha.

    On account of the knee we opted to have me do pull.

    Made the all out freestyle breast and fly SUUUUUCK. :p

  9. RUN
    good Wed night run 8.06 km 00:40 07:56 pace

    Ok, so it might not be the ITB afterall. Feeling out the prob, may just need full rest, may need to see a PT, will re-evaluate in the next few days.

    Could be a cyst by the screws near my knee, he... read more

  10. swim
    good Quickie swim 1 km 00:16 25:59 pace

    Trying to up my frequency of swimming, so adding back in my mon/wed swim, where I can work on the stuff I want to work on :p

    Today was dolphin kick and underwater streamline practice!

    100m all ou... read more

  11. RUN
    good 6 x 3 min 8.57 km 00:40 07:29 pace

    6 x 3 minutes fast ish ( started 10k pace, built to 5k pace ) with 2 minutes jog rest.

    Starting to work not just at time at speed, but also getting towards the front of my foot more. I've al... read more

    • Shelly A.
      Shelly A.

      Yay for happy IT! Nice intervals.

      6 days ago Like1 person

    • Diane V.
      Diane V.

      Happy to see that your IT band felt good. Nice job focusing on your form!

      6 days ago Like1 person

    • Jeff L.
      Jeff L.

      If you're gradually adjusting, I suppose you can just let nature take its course.

      6 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      I have consciously tried to delay it til I was basically in the off season. I would find my stride naturally hitting more forefoot, but doing it too much leaves the calves a bit sore!

      Didn’t want that going into a race!

      Now I can just let it happen! :p

      5 days ago Like

  12. swim
    Masters 2.25 km 00:50 35:45 pace

    Dolphin kick on your back is evil, especially with arms crossed....... :p

  13. swim
    Messing around with Ashley 0.85 km 00:25 47:20 pace

    Had my daughter Ashley showing me a few basics that I don't quite know yet, eg. I have zero breaststroke experience and she has been training it for 2 years :p

    For most things I can still go ... read more

  14. RUN
    good BMO 10k 10.11 km 00:39 06:14 pace

    Well, BMO Okanagan marathon, half marathon and 10k was this weekend.

    I had not planned on running any of them, but was offered a transfer entry for the 10k, so figured I may as well see where my 1... read more

  15. Shared Photo

    Proud papa moment.

    Cadence took 2 1/2 minutes off of her 5k PR today.

    24:03 winning the F 10 and under category by almost 5 minutes!

    4th woman overall and 11th finisher out of the 275 person ... read more

  16. Shared Photo

    Right in my backyard in 2018, including age group racing!

  17. RUN
    Wed night run 7.21 km 00:36 07:59 pace

    Seems the wed night runs have started again.

    Nice easy run while chatting about off season training plans.

  18. swim
    Master's swim 2 km 00:50 40:14 pace

    Breast stroke focus today, I stuck with dolphin kick over the standard.

    Will learn it eventually.

  19. RUN
    great Track 5.2 km 00:25 07:52 pace

    Ouch ouch ouch.

    Warm-up then 5x400m. 1 minute rest.

    76s, 76s, 76s, 75s, 73s

    Full recovery

    Latched onto the end of the other groups workout:

    200m, 200m, 400m, 200m with 200m rest between each.... read more

  20. Shared Photo

    Ouch. 400m and 200m repeats.

    Slowest 400 was 76s, fastest was 73. ( last in my 5x400m set )

    Managed a 30s 200m at the very end. Possibly my fastest 200m ever :p