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June 25, 2007

Summer goal

The goal for this summer is to train hard (and not over train!) and break 2:30:00 in the Hammerhead Olympic Triathlon. My Oly tri PR was set at St. Anthony's last year with a time of 2:32:28

Here are the finishing times for past HOTs:
2004 -- 2:50:51
2005 -- 2:49:39
2006 -- 2:37:59

Here are the HOT splits from last year:
Swim -- 34:50
T1 -- 1:31
Bike -- 1:08:37
T2 -- 0:54
Run -- 52:09

The HOT is not the ideal race to target for a PR. The swim is notoriously always long. The bike is pretty flat. In the past, the run included an annoying hill around the 4-mile mark. This year, they have made the run an out and back, and eliminated the first spur. That will put the hill around the 2-mile mark.

As long as the swim isn't crazy long, I think I can break 30:00 this year. Assuming the transitions are the same, that means I need to find a little over 3 mniutes in the bike and the run. Improving the bike average from 21.8 mph to 22.5 mph will save me 2 minutes. All that's left for me to hit the goal is a 51 minute 10k.

So, I need to maintain my bike fitness, start doing intervals in the pool to sharpen the speed now that endurance isn't an issue, and build the running fitness back up now that the hip issues are gone.

It's good to have goals.