AFTER THREE days of complete rest following my second sprint triathlon last Sunday I returned to training in the the pool today at the CDM Orihuela Costa 25 metre indoor pool in Playa Flamenca. I will have to use this facility for my next event because the 50 metre pool in Torrevieja is closed until September.
I performed a 400 m and 200 m time trial, to calculator my CSS (Critial Swim Speed) pace, 400 m at 11 min 12 sec and 200 m at 4 min 56 sec. CCS pace = 3:08/100 m .... that's slow!
The next event that I plan to enter is the TriWhite Cup sprint triathlon on Sunday 4th October in San Javier. With two sprint triathlons under my belt I now know I need to drastically improve on my swimming and running. So I'm setting some goals and implementing a training programme over the coming weeks to meet those goals.
Initial goal for August 1st:
Swim: 1000 m non-stop, 750 m under 20 min
Bike: 20 k under 38 min
Run: 5 k under 27 min
Intermediate goal for September 9th (my 59th birthday)
Swim: 1500 m non-stop, 750 m under 18 min
Bike: 20 k under 36 min
Run: 5 k under 25 min
Race day goal for October 4th
Race time: under 1 hr 30 min, to be estimated better nearer the event.