Shawnigan Lake Half Iron 2008
Swim 1.9km: 29:38 (1:34/100m)
At this point this was my fastest swim pace ever in a race, however, with the work I've been doing I'm hoping this year to have it down to around 28 minutes. We will see, first open water swim of the year, I may be a little slow.
can't really improve too much here, maybe a few seconds. Not a concern.
Bike 88km: 2:34:47 (34.1 kph)
Was feeling good on the bike last year but I remember my back getting a little stiff nearing the end. Being a few 100kms further in my riding season I hope this won't be an issue. I need to keep more consistent laps on the bike as well. If memory serves me well, I slowed down by nearly a minute per lap which suggest I went out too hard.
again, can't really improve on this. I had the 3rd fastest on the day. If I can match that again I will be happy.
Run 21.1km: 1:40:05 (4:45min/km)
Not my best run but I remember not being sure how I was going to need to pace it. Having run 3 more half irons last year, I know that I can push myself to sub 4:20 pace. In training lately I have been running pretty consistent 4:00 for my long intervals and closer to 3:30-3:45 for my faster speedwork. So if all feels good tomorrow I should be able to hold a decent pace on the run.
Total time of 2008: 4:46:47
Now for 2009
Like I said, on the swim I want to be out of the water in 28. This will allow me to be on the bike by 30 minutes. On the bike I want to go a few minutes faster than last year, instead of 2:34 I want to be off the bike and through transition in 3 hours. Mixed with the swim and a stronger bike leg, I hope to be able to do this. And finally the run. My running last year ranged from 1:31-1:40. I feel like I should be able to beat that this year. So if I can go sub 1:30 I will be super pleased.
This gives me a total time of 4:30. Pretty fast and probably a little over ambitious but might as well set my goals high right? Realistically if I come anywhere from 4:30-4:35 I will be happy though.
I'm really excited for this race. I wanted to write a quick little blurb about all of my competition however, Jody and Choppy will be here any minute to pick me up so hopefully I will have a chance this afternoon to write then.
Off to the ferry