I’d forgotten about the spreadsheet I’d started at the beginning of my triathlon journey until I stumbled upon it whilst trying to find a spreadsheet for work (I’m an accountant, I love spreadsheets, but hate filing, so trying to find them again can be tricky). And once I’d re-discovered my triathlon spreadsheet, that was the end of my work for an hour or two as it obviously needed updating.

Look at it.

Look at how beautiful it is.

Numbers and Colours and Formulas, oh my!
Numbers and Colours and Formulas, oh my!

Now, this is probably quite difficult for you to see (unless you click on it), but I’m going be very self-indulgent and spend the next few paragraphs analysing it for you. Bliss.


The first two columns show my current weight in lbs, what I used to weigh, and what my goal weights are for the future. The colours are a conditional format, with my lightest being dark green, and my heaviest being red. Oh dear. Currently at my heaviest. 18lbs heavier than I was in September last year. That’s 1.5lbs a month, every month, for a year. Time to knuckle down and sort that out. Goodbye sugar and simple carbs.


Looking at the mins/km column, I am a lot slower in openwater than I am in the pool. I think this is normal, but highlights an area I need to work on. Genuinely not sure what kind of time I would get in a lake, will give that a go this weekend (oh, I was going to do the parkrun this weekend, why does everything happen on a Saturday morning?). The sea swim that is my slowest mins/km was horrible, I’m not surprised it was very slow. Felt like I had to swim twice as far as I was swimming up and down pretty high waves, and who knew you could get seasick just by being on top of the water? I pulled out of the rest of the triathlon after that swim, my mental state was not strong, and the thought of cycling up a hill to get up to the clifftops for the cycle was too much.


Oddly, my bike speed doesn’t seem to vary very much, at all. Since I’ve got a road bike, my minimum and maximum kph are only 3.3kph apart. I’ve always known in the back of my mind that I don’t really push myself on the bike. This proves it. I’ve already started including some hill work into my bike training, and now I have my Garmin 910xt I can work on my speed. No improvement in over a year is not good enough.


Ah, my worst discipline, and oddly, the one I am most proud of. Yes, my speed plummets when I have to run further than 5km, but I’m ok with that. This is where I am concentrating most of my training efforts over the next rest of this year, and I am excited to see what time I can achieve in my next half marathon in November. I’ve got to be faster than March (and will hopefully be 14lbs lighter than March too).


The final line of the spreadsheet is my goal time for a standard distance triathlon, as predicted by IronMate.co.uk (this puts my current IronMan pace at 13hrs53mins. Scary!).

I’ve been optimistic and used a good pool pace for the swim, which should be achievable if I work on my openwater swimming. I’ve used my best pace for the bike, and a good, but not best pace for the run. This gives me a goal of 3:25 for a standard distance triathlon (1.5km/45km/10km). But I’m not doing a standard distance tri this year. So my aim for the longer than standard Quintiles tri on 07/09/14 is 03:28:39. (There are a few running goals in there too, like getting under 2.5 hours for the half marathon, it’s good to have goals).


I can’t believe I went so long without updating this spreadsheet and analysing it (NO, I DO NOT WANT TO SPELL ANALYSING WITH A “Z”).


I now have some achievable goals for the year, and a new found determination and motivation to train smarter and make better eating decisions. I won’t leave it half a year next time.


Let me know your goals in the comments below, how do you keep track?