Assessment week

This last week was assessment week. I use the coaching program TriDot .

I currently use it for triathlon training, but they do marathons too!!!

There are many reasons why I use this program. But let’s look @ the numbers!



Raw pace= 2:00/100m

SwimDot= 44

Threshold 100m= 2:20

Raw time for 400m= 8:03


Raw pace= 1:54/100m

Swim Dot= 53

Threshold 100m= 2:00

Raw time For 400m= 7:38

Improvement of 22 seconds off my 400 time.

We know swimming is my favorite. I literally was not in the pool at all in between assessments as I just didn’t have the $ for pool fees.

Okay so we get that I love the water. But still the gains were there just from my other activities.



Bike Dot = 51

15 mile time trial on indoor trainer = 44:56

Threshold = 147

Power = 151


Bike Dot = 56

15 mile time trial on indoor trainer = 44:10

Threshold = 162

Power = 162

Improvements made in overall time/heart rate/projected power

The bike is hard but just because of amount of time in saddle plus I am not all that great at it ๐Ÿคท๐Ÿผโ€โ™€๏ธ



Run Dot = 15

5k time trial = 39:32

Pace = 12:45


Run Dot = 14

5k time trial = 40:22

Pace = 13:01

Okay so I definitely did not improve here. But I am chalking it up to a few things.

  1. Weather- it was significantly colder and windier than my previous try. Had to change to a hillier route
  2. Health- I was just getting over a chest cold
  3. My own serious LACK of dedication and training
  4. I SUCK at running, I am so slow!

Being sick the week before assessments I was not expecting any improvements.

I also know that race prep for IRONMAN CDA 70.3 starts tomorrow, so I’ve been slacking ๐Ÿ˜๐Ÿ˜๐Ÿ˜.

Tomorrow starts my race prep phase so I am ready to kick it into high gear and show what Tri Dot can really do for me in CDA.

I will keep you updated on next assessments๐Ÿ˜‹

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