2023

OUT FOR 16 WEEKS DUE TO INJURY (FIBULAR STRESS FRACTURE)

Next medical advice in

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GOALS 2023

#1 – Triathlon Series – 6000 pts

#2 – Sprint in 1:00 – 0:11 / 0:31 / 0:18

#3 – Standard in 2:06 – 0:25 / 1:04 / 0:37

#4 – 70.3 in 4:30 – 0:35 / 2:30 / 1:25

If I complete #2 or #3, I will look toward the international events, Europe Triathlon (ET) & World Triathlon (WT).
If not, continue to train and work harder… WT races are really tough and it would be a nonsense to spend money into it without having the required level of fitness to step on the podium. The mentioned paces are the top 3 splits at the World Championships.
The road to WT is a long long way…

So, I will first focus on the national races on 2023.

Objectives 2023 are ambitious… even tremendous. The more realistic would be :

#2 – Sprint in 1:15 = 0:15 / 0:35 / 0:20 + 0:05 t1+t2
#3 – Standard in 2:30 = 0:35 / 1:10 / 0:40 + 0:05 t1+t2

In order to complete 6000 pts in the Triathlon Series, I plan to score 750 pts at each race, with means 2:40, based on an overall winner time of 2:00 avg. :

2:00 = 120 minutes / 3 = 40 x 4 = 160 min = 2:40 = 40 / 1:15 / 40 + 0:05 t1+t2.
120 * 1000 / 160 = 750 pts

Plus try to smash some of my PB at running events as 20Km Lausanne (1h24), GP Bern (1h05), Morat-Fribourg (1h10).

In 2022, I restarted to train on August 20th and get Top 5’s (4), Top 20’s (8) out of 13 races.

Considering a (re)start from zero at late summer and the results, it’s not completely out of mind to expect some podiums this year.

To be defined but for now I plan to race the Swiss Triathlon Series (7), a duathlon (1), maybe a premiere on IRONMAN 70.3 (1), some triathlons ‘open’ (5) and running races (15)… leads me to take 29 starts.

To be continued…

Road to WT

Actual level of fitness & skills – Ready to enter the WT events at :

Swim

Bike

Run

Goal
750 m – 11:00 (1:28 min/100m)
1500 m – 25:00 (1:40 min/100m)

Distance covered
412.5 m – (2:40 min/100m) = 55 %
937.5 m – (2:40 min/100m) = 62.5 %

Last splits (pace)
750 m – 20:00
1500 m – 40:00

Goal
20 km – 31:00 (38.7 km/h)
40 km – 1:04:00 (37.5 km/h)

Distance covered
15.75 km – (30.483 km/h) = 78.75 %
30.9 km – (28.971 km/h) = 77.2 %

Last splits (pace)
20 km – 40:29 (29.641 km/h) – 76.5 %
40 km – 1:28:53

Goal
5 km – 18:00 (3:36 min/km)
10 km – 37:00 (3:42 min/km)

Distance covered
4.5 km – (4:00 min/km) = 90 %
9.25 km – (4:00 min/km) = 92.5 %

Last splits (pace)
5 km – 20:00
10 km – 40:00

Swim 62.5% 62.5%
Bike 78.75% 78.75%
Run 92.5% 92.5%
Sprint WT – 1:24:26 (goal 1:00:00) 71.05% 71.05%
Standard WT – 2:48:53 (goal 2:06:00) 74.6% 74.6%

Date	Event	Distance	Status
sam 28.01.2023	Cross Lausanne	7	INJURED
sam 04.02.2023	Cross Genève	5	INJURED
dim 12.02.2023	Cross Farvagny	6	INJURED
dim 05.03.2023	10K Payerne	10	INJURED
sam 18.03.2023	Kerzerslauf	15	INJURED
sam 01.04.2023	Cheseaux	10.3	INJURED
dim 16.04.2023	Wallisellen	Sprint	INJURED
dim 30.04.2023	20K Lausanne	20	INJURED
dim 07.05.2023	Gürbetal Duathlon	26.4 bike / 7.7 run	INJURED
sam 13.05.2023	GP Berne	16.093	INJURED
sam 03.06.2023	Europe Championships Madrid	Standard	DNS
dim 04.06.2023	Europe Championships Madrid	Sprint	DNS
dim 04.06.2023	Zytturm	Standard	TBD
dim 11.06.2023	Rapperswil	70.3	DNS
sam 17.06.2023	Spiez	Standard	TBD
dim 25.06.2023	Nice	70.3	SUPPORT
dim 25.06.2023	Vallée de Joux	Short	DNS
dim 09.07.2023	Sempach	Sprint	TBD
dim 09.07.2023	Thun	IM	DNS
ven 14.07.2023	World Championships Hamburg	Sprint	DNS
sam 15.07.2023	World Championships Hamburg	Mixed Relay	DNS
sam 15.07.2023	Tour Alpages	16.7	TBD
dim 16.07.2023	Gruyère Triathlon	Sprint / Standard	TBD
dim 23.07.2023	Plans Bex		TBD
dim 06.08.2023	Nyon	Standard	TBD
sam 26.08.2023	Challenge Davos	MD	TBD
dim 27.08.2023	Lausanne	Standard	TBD
sam 02.09.2023	Aubonne	Sprint	TBD
dim 03.09.2023	Yverdon	Sprint	TBD
dim 03.09.2023	Locarno	MD	TBD
dim 10.09.2023	Nice	World Championship IRONMAN	DNS
dim 10.09.2023	Uster	Standard	TBD
dim 17.09.2023	Emilia Romagna	70.3	TBD
ven 22.09.2023	AG Championships Pontevedra	Super-Sprint	TBD
dim 24.09.2023	AG Championships Pontevedra	Standard	TBD
dim 01.10.2023	Morat-Fribourg	17.17	TBD
sam 14.10.2023	Kona	World Championship Women IRONMAN	DNS
dim 22.10.2023	10K Lausanne	10	TBD
sam 04.11.2023	Night Run	10	TBD
dim 05.11.2023	10K Balexert	10	TBD
sam 11.11.2023	Corrida Octodure	7.8	TBD
sam 18.11.2023	Corrida bulloise	8.263	TBD
sam 25.11.2023	A Travers Prilly	9	TBD
dim 03.12.2023	Escalade	7.323	TBD
sam 09.12.2023	Course de Noël	7	TBD
dim 17.12.2023	Christmas Run	7.2	TBD

Budget 2023

ITEMS	EXPENSE TYPE	RACE TYPE	AMOUNT (CHF)
NATIONAL
2023 LICENSE	LICENSE	NATIONAL	165
WETSUIT	EQUIPMENT	NATIONAL	400
RUNNING SHOES	EQUIPMENT	NATIONAL	200
ENTRY FEES 29 NATIONAL RACES 1 HALF IRONMAN 70.3 1 DUATHLON 7 TRIATHLON SERIES 5 TRIATHLON OPEN 15 SWISS RUNNING	ENTRY FEES	NATIONAL	2200
TOTAL NATIONAL			!ERROR! D7 -> Formula Error: Unexpected operator '/'

INTERNATIONAL
2023 WT UNIFORM KIT	EQUIPMENT	INTERNATIONAL	400
ENTRY FEES 8 INTERNATIONAL RACES 2 HALF IRONMAN 70.3 2 CONTINENTAL 4 WORLD	ENTRY FEES	INTERNATIONAL	2000
EUROPEAN CHAMPIONSHIPS MADRID	ACCOMODATION	INTERNATIONAL	800
EUROPEAN CHAMPIONSHIPS MADRID	TRAVEL	INTERNATIONAL	200
WORLD CHAMPIONSHIPS HAMBURG	ACCOMODATION	INTERNATIONAL	950
WORLD CHAMPIONSHIPS HAMBURG	TRAVEL	INTERNATIONAL	300
WORLD CHAMPIONSHIPS PONTEVEDRA	ACCOMODATION	INTERNATIONAL	800
WORLD CHAMPIONSHIPS PONTEVEDRA	TRAVEL	INTERNATIONAL	300
TOTAL INTERNATIONAL			!ERROR! D18 -> Formula Error: Unexpected operator '/'

TOTAL			8715

2023 v1

Date	Event	Distance	Status	Type sport	Type race	Register fees
dim 05.03.2023	10K Payerne	10	INJURED	Running	National	30
sam 18.03.2023	Kerzerslauf	15	INJURED	Running	National	50
sam 01.04.2023	Cheseaux	10.3	INJURED	Running	National	30
dim 16.04.2023	Wallisellen	Sprint	INJURED	Triathlon	National	79
dim 30.04.2023	20K Lausanne	20	INJURED	Running	National	35
dim 07.05.2023	Gürbetal Duathlon	26.4 bike / 7.7 run	INJURED	Duathlon	National	50
sam 13.05.2023	GP Berne	16.093	INJURED	Running	National	55
dim 04.06.2023	Zytturm	Standard	TBD	Triathlon	National	99
dim 11.06.2023	Rapperswil	70.3	DNS	Triathlon	National	500
sam 17.06.2023	Spiez	Standard	TBD	Triathlon	National	80
dim 25.06.2023	Vallée de Joux	Short	DNS	Triathlon	National
dim 09.07.2023	Sempach	Sprint	TBD	Triathlon	National	65
dim 16.07.2023	Gruyère Triathlon	Sprint / Standard	TBD	Triathlon	National	60
dim 06.08.2023	Nyon	Standard	TBD	Triathlon	National	85
sam 26.08.2023	Challenge Davos	MD	TBD	Triathlon	National	249
dim 27.08.2023	Lausanne	Standard	TBD	Triathlon	National	0
sam 02.09.2023	Aubonne	Sprint	TBD	Triathlon	National	40
dim 03.09.2023	Yverdon	Sprint	TBD	Triathlon	National	99
dim 10.09.2023	Uster	Standard	TBD	Triathlon	National	99
dim 01.10.2023	Morat-Fribourg	17.17	TBD	Running	National	55
dim 22.10.2023	10K Lausanne	10	TBD	Running	National	43
sam 04.11.2023	Night Run	10	TBD	Running	National	32
dim 05.11.2023	10K Balexert	10	TBD	Running	National	55
sam 11.11.2023	Corrida Octodure	7.8	TBD	Running	National	26
sam 18.11.2023	Corrida bulloise	8.263	TBD	Running	National	40
sam 25.11.2023	A Travers Prilly	9	TBD	Running	National	20
dim 03.12.2023	Escalade	7.323	TBD	Running	National	40
sam 09.12.2023	Course de Noël	7	TBD	Running	National	40
dim 17.12.2023	Christmas Run	7.2	TBD	Running	National	25

TOTAL FEES						!ERROR! H32 -> Formula Error: Unexpected operator '/'

NB RACES						29

RUNNING						15
TRIATHLON						13
DUATHLON						1

2023 v2

Date	Event	Distance	Status	Type sport	Type race	Register fees
dim 05.03.2023	10K Payerne	10	INJURED	Running	National	30
sam 18.03.2023	Kerzerslauf	15	INJURED	Running	National	50
sam 01.04.2023	Cheseaux	10.3	INJURED	Running	National	30
dim 16.04.2023	Wallisellen	Sprint	INJURED	Triathlon	National	79
dim 30.04.2023	20K Lausanne	20	INJURED	Running	National	35
dim 07.05.2023	Gürbetal Duathlon	26.4 bike / 7.7 run	INJURED	Duathlon	National	50
sam 13.05.2023	GP Berne	16.093	INJURED	Running	National	55
sam 03.06.2023	Europe Championships Madrid	Standard	DNS	Triathlon	International	160
dim 04.06.2023	Europe Championships Madrid	Sprint	DNS	Triathlon	International	140
dim 11.06.2023	Rapperswil	70.3	DNS	Triathlon	National	500
sam 17.06.2023	Spiez	Standard	TBD	Triathlon	National	80
dim 25.06.2023	Nice	70.3	DNS	Triathlon	International	450
dim 09.07.2023	Sempach	Sprint	TBD	Triathlon	National	65
ven 14.07.2023	World Championships Hamburg	Sprint	DNS	Triathlon	International	259
sam 15.07.2023	World Championships Hamburg	Mixed Relay	DNS	Triathlon	International	100
dim 16.07.2023	Gruyère Triathlon	Sprint / Standard	TBD	Triathlon	National	60
dim 06.08.2023	Nyon	Standard	TBD	Triathlon	National	85
sam 26.08.2023	Challenge Davos	MD	TBD	Triathlon	National	249
dim 27.08.2023	Lausanne	Standard	TBD	Triathlon	National	0
sam 02.09.2023	Aubonne	Sprint	TBD	Triathlon	National	40
dim 03.09.2023	Yverdon	Sprint	TBD	Triathlon	National	99
dim 10.09.2023	Uster	Standard	TBD	Triathlon	National	99
dim 17.09.2023	Emilia Romagna	70.3	TBD	Triathlon	International	364
ven 22.09.2023	AG Championships Pontevedra	Super-Sprint	TBD	Triathlon	International	300
dim 24.09.2023	AG Championships Pontevedra	Standard	TBD	Triathlon	International	300
dim 01.10.2023	Morat-Fribourg	17.17	TBD	Running	National	55
dim 22.10.2023	10K Lausanne	10	TBD	Running	National	43
sam 04.11.2023	Night Run	10	TBD	Running	National	32
dim 05.11.2023	10K Balexert	10	TBD	Running	National	55
sam 11.11.2023	Corrida Octodure	7.8	TBD	Running	National	26
sam 18.11.2023	Corrida bulloise	8.263	TBD	Running	National	40
sam 25.11.2023	A Travers Prilly	9	TBD	Running	National	20
dim 03.12.2023	Escalade	7.323	TBD	Running	National	40
sam 09.12.2023	Course de Noël	7	TBD	Running	National	40
dim 17.12.2023	Christmas Run	7.2	TBD	Running	National	25

TOTAL NATIONAL						!ERROR! H38 -> Formula Error: Unexpected operator '/'
TOTAL INTERNATIONAL						!ERROR! H39 -> Formula Error: Unexpected operator '/'

TOTAL						4055

TOTAL NATIONAL						27
TOTAL INTERNATIONAL						8

TOTAL RUNNING						15
TOTAL TRIATHLON						19
TOTAL DUATHLON						1

2023 v1

Date	Event	Distance	Status	Type sport	Type race	Register fees
dim 05.03.2023	10K Payerne	10	INJURED	Running	National	30
sam 18.03.2023	Kerzerslauf	15	INJURED	Running	National	50
sam 01.04.2023	Cheseaux	10.3	INJURED	Running	National	30
dim 16.04.2023	Wallisellen	Sprint	INJURED	Triathlon	National	79
dim 30.04.2023	20K Lausanne	20	INJURED	Running	National	35
dim 07.05.2023	Gürbetal Duathlon	26.4 bike / 7.7 run	INJURED	Duathlon	National	50
sam 13.05.2023	GP Berne	16.093	INJURED	Running	National	55
dim 04.06.2023	Zytturm	Standard	TBD	Triathlon	National	99
dim 11.06.2023	Rapperswil	70.3	DNS	Triathlon	National	500
sam 17.06.2023	Spiez	Standard	TBD	Triathlon	National	80
dim 25.06.2023	Vallée de Joux	Short	DNS	Triathlon	National
dim 09.07.2023	Sempach	Sprint	TBD	Triathlon	National	65
dim 16.07.2023	Gruyère Triathlon	Sprint / Standard	TBD	Triathlon	National	60
dim 06.08.2023	Nyon	Standard	TBD	Triathlon	National	85
sam 26.08.2023	Challenge Davos	MD	TBD	Triathlon	National	249
dim 27.08.2023	Lausanne	Standard	TBD	Triathlon	National	0
sam 02.09.2023	Aubonne	Sprint	TBD	Triathlon	National	40
dim 03.09.2023	Yverdon	Sprint	TBD	Triathlon	National	99
dim 10.09.2023	Uster	Standard	TBD	Triathlon	National	99
dim 01.10.2023	Morat-Fribourg	17.17	TBD	Running	National	55
dim 22.10.2023	10K Lausanne	10	TBD	Running	National	43
sam 04.11.2023	Night Run	10	TBD	Running	National	32
dim 05.11.2023	10K Balexert	10	TBD	Running	National	55
sam 11.11.2023	Corrida Octodure	7.8	TBD	Running	National	26
sam 18.11.2023	Corrida bulloise	8.263	TBD	Running	National	40
sam 25.11.2023	A Travers Prilly	9	TBD	Running	National	20
dim 03.12.2023	Escalade	7.323	TBD	Running	National	40
sam 09.12.2023	Course de Noël	7	TBD	Running	National	40
dim 17.12.2023	Christmas Run	7.2	TBD	Running	National	25

TOTAL FEES						!ERROR! H32 -> Formula Error: Unexpected operator '/'

NB RACES						29

RUNNING						15
TRIATHLON						13
DUATHLON						1

2023 v2

Date	Event	Distance	Status	Type sport	Type race	Register fees
dim 05.03.2023	10K Payerne	10	INJURED	Running	National	30
sam 18.03.2023	Kerzerslauf	15	INJURED	Running	National	50
sam 01.04.2023	Cheseaux	10.3	INJURED	Running	National	30
dim 16.04.2023	Wallisellen	Sprint	INJURED	Triathlon	National	79
dim 30.04.2023	20K Lausanne	20	INJURED	Running	National	35
dim 07.05.2023	Gürbetal Duathlon	26.4 bike / 7.7 run	INJURED	Duathlon	National	50
sam 13.05.2023	GP Berne	16.093	INJURED	Running	National	55
sam 03.06.2023	Europe Championships Madrid	Standard	DNS	Triathlon	International	160
dim 04.06.2023	Europe Championships Madrid	Sprint	DNS	Triathlon	International	140
dim 11.06.2023	Rapperswil	70.3	DNS	Triathlon	National	500
sam 17.06.2023	Spiez	Standard	TBD	Triathlon	National	80
dim 25.06.2023	Nice	70.3	DNS	Triathlon	International	450
dim 09.07.2023	Sempach	Sprint	TBD	Triathlon	National	65
ven 14.07.2023	World Championships Hamburg	Sprint	DNS	Triathlon	International	259
sam 15.07.2023	World Championships Hamburg	Mixed Relay	DNS	Triathlon	International	100
dim 16.07.2023	Gruyère Triathlon	Sprint / Standard	TBD	Triathlon	National	60
dim 06.08.2023	Nyon	Standard	TBD	Triathlon	National	85
sam 26.08.2023	Challenge Davos	MD	TBD	Triathlon	National	249
dim 27.08.2023	Lausanne	Standard	TBD	Triathlon	National	0
sam 02.09.2023	Aubonne	Sprint	TBD	Triathlon	National	40
dim 03.09.2023	Yverdon	Sprint	TBD	Triathlon	National	99
dim 10.09.2023	Uster	Standard	TBD	Triathlon	National	99
dim 17.09.2023	Emilia Romagna	70.3	TBD	Triathlon	International	364
ven 22.09.2023	AG Championships Pontevedra	Super-Sprint	TBD	Triathlon	International	300
dim 24.09.2023	AG Championships Pontevedra	Standard	TBD	Triathlon	International	300
dim 01.10.2023	Morat-Fribourg	17.17	TBD	Running	National	55
dim 22.10.2023	10K Lausanne	10	TBD	Running	National	43
sam 04.11.2023	Night Run	10	TBD	Running	National	32
dim 05.11.2023	10K Balexert	10	TBD	Running	National	55
sam 11.11.2023	Corrida Octodure	7.8	TBD	Running	National	26
sam 18.11.2023	Corrida bulloise	8.263	TBD	Running	National	40
sam 25.11.2023	A Travers Prilly	9	TBD	Running	National	20
dim 03.12.2023	Escalade	7.323	TBD	Running	National	40
sam 09.12.2023	Course de Noël	7	TBD	Running	National	40
dim 17.12.2023	Christmas Run	7.2	TBD	Running	National	25

TOTAL NATIONAL						!ERROR! H38 -> Formula Error: Unexpected operator '/'
TOTAL INTERNATIONAL						!ERROR! H39 -> Formula Error: Unexpected operator '/'

TOTAL						4055

TOTAL NATIONAL						27
TOTAL INTERNATIONAL						8

TOTAL RUNNING						15
TOTAL TRIATHLON						19
TOTAL DUATHLON						1