You're pretty close!

How about -
14.0s flying 200m [though I'd like to crack that 14 barrier]
3:05 2km [this is the one I am still up in the air about. can I get down to low 3s?]
46.5s 500m [that's about right, though a stretch goal is low 45]

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clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

I'm trying to get down there in March. I will desperately need sun by then and I love the desert. I still haven't figured out what I'm doing living in the Northwest.

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Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce

Low 45 for the 500m? This is quite a good number to work with, since it happens to be the time I need for the opening 500m of a pursuit.
Do you pace a 500m or just blast it out the gate? How long do take to get up to speed? I reckon on an extra 5s for the first 250m compared to the flying 250m. Assuming you can do this, a 500m in 45.0s is a 31.6s opening lap and 13.3s for the half lap. A 45kph sustained speed, 333m track, avg 40kph. Or in other words, back to back flying 200m in 16.0s

And while I'm using the calculator, on the same principle:
2km in 3:00.0 is 34.0s opening lap and 29.0s for each lap thereafter. (41kph sustained speed 333m track, avg 40kph, flying 200m 17.5s)

Read this? it's quite good. http://livingthedream.bicycling.com/...spinning-in-cir.html

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"Here's how you run a marathon. Step 1: You start running. Step 2: There is no step 2." - Barney (How I Met Your Mother)

Yeah, 45 is a stretch goal, but the gals on the podium at nats in my AG are going low 40s! 45 might get me 5th or 6th!

I know I can shave about 0.3 to 0.5 just by perfecting my start, especially trying to roll a 90 inch gear. The first 100 meters will be key as once I get it rolling I think I'll be able to hold it the rest of the way. I've done less than 10 standing starts in my life, so I think there's room for improvement. I think back to back 16s will be doable as I'm riding under 17 right now in junior gearing with no speed work or much leg speed.

Now the 2K, that's another story! That is pure pain.

I just might have to head to the track on Saturday!

clm

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clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

* One chin up, unassisted, from a straight-arm hang.

We got a total gym door hanger thing. I am determined. Right now I can't even bend my elbows when hanging.

Oh, that, a strong finish at my first ultramarathon: hopefully the jfk50.

-Sarah

Oh goody!

Since I have spent the last two seasons overcoming knee surgery and general laziness....seriously, I am ready to get back into triathlete shape. So my goals are:

1) Complete two marathons: Colorado Marathon in May and Estes Park in June (started training for Colorado Marathon this week). A push goal here would be to qualify for Boston, which I think is totally doable with training (have to do <3:40).
2) Complete a 1/2 IM with a PR (sub 5:30 completely doable if I actually train the run and swim). Don't know which one yet, maybe an IM 70.3, since 5430 may conflict with the Wild West Relay.
3) Participate in and complete the Wild West Relay on a 6x6 ultra team (~35-42 miles of running in a 24 hour period over serious hills/passes)
4) Lose about 10lbs.....should be pretty easy with the workload
5) Really want to compete in the 12 hours of Snowmass MTB race on a two person team.

and

6) GET MY SWAGGER BACK AS A TRIATHLETE!!! I've not trained a lot in the past two years, which has caused me to lose confidence in my ability, which leads to frustration when I don't do as well as I want.