Hagg Lake Triathlon - Olympic Course - DuathlonStandard


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Forest Grove, Oregon
United States
AA Sports, Ltd.
65F / 18C
Sunny
Total Time = 2h 10m 31s
Overall Rank = 9/34
Age Group = 40-44
Age Group Rank = 3/4
Pre-race routine:

Almond butter bagel and bananna for b-fast, EFS energy drink (24 oz) enroute
Event warmup:

10m jogging warm up
Run
  • 23m 25s
  • 3.1 miles
  • 07m 33s  min/mile
Comments:

run felt good - hills felt less intimidating as in the past, felt like I wasn't as spent at the end of this run. Not sure if that's a sign of better pacing in race or just overall better fitness
What would you do differently?:

push harder, especially on the downhill parts
Transition 1
  • 00m 59s
Comments:

forgot to put back cog into larger ring, hopped off bike and lost about 5-10 seconds thinking I had a derailleur problem but that was just a bad pre-race issue
What would you do differently?:

work on the flying mount more to be moving
Bike
  • 1h 19m 12s
  • 24.85 miles
  • 18.83 mile/hr
Comments:

same issue as prior years - need better bike handling skills, especially on tight turns and downhill curves - not surprised the 2nd lap was faster as I was familiar with the course and knew what was coming - feels like road exiting park was smoother than last few years. Also felt at times like I wasn't pushing hard enough
What would you do differently?:

Faster and tighter on downhill curves
Transition 2
  • 01m 15s
Comments:

good T2 here - felt good getting out of shoes
What would you do differently?:

lose the 5 seconds I took to wipe the snot of my nose - who cares at this point?
Run
  • 25m 39s
  • 6.21 miles
  • 04m 08s  min/mile
Comments:

here again, like prior years, don't think I pushed myself as hard as I thought. Do feel like I pushed harder than last year as the quads were just starting to protest in last mile or so. Cadence was too low here and shouldn't have dropped below 85 like on first run
What would you do differently?:

monitor cadence to keep higher, focus on forward lean, push a bit harder
Post race
Warm down:

muscle milk and tons of water, stretching

What limited your ability to perform faster:

pacing and handling on the bike is a big thing - need to be more comfortable on tighter downhill curves and push harder on the in-between up and downhills, need to focus on cadence in second run - dial it in to help keep better pace - but truthfully I think I need to do some research on improving on this type of course

Event comments:

I did meet my goal of beating my prior finish times - beat last year by 14 seconds, and 2010 by 8 seconds, so that is an accomplishment of my goal! However my split times are still very close to the same, the transitions are the most notable differences. Missed 2nd place by :50 seconds, and felt that if I had pushed harder on the bike and 2nd run I could have made that up - I really need to think about this race in the future, because each of the last 3 years my time at Blue Lkae is notably improving, while this race seems much less so.




Last updated: 2012-07-06 12:00 AM
Running
00:23:25 | 03.1 miles | 07m 33s  min/mile
Age Group: 3/4
Overall: 11/34
Performance: Good
mile 1 - 7:20 (recorded distance .96 mi) avg HR 179 mile 2 - 7:36 (recorded distance .98 mi) avg HR 185 mile 3 - 7:47 (recorded distance .97 mi) avg HR 186 mile 3.1 - :35 (recorded distance .08 mi) avg HR 191 avg cadence 85
Course: very hilly - out and back, big long uphill on way back
Keeping cool Good Drinking Just right
T1
Time: 00:59
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
Biking
01:19:12 | 24.85 miles | 18.83 mile/hr
Age Group: 3/4
Overall: 11/34
Performance: Average
recorded one lap for each trip around the lake: lap 1 - 40:03, avg HR 167 lap 2 - 39:10 avg HR 164
Wind: None
Course: super hilly and curvy
Road: Smooth Dry Cadence: 72
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:15
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:25:39 | 06.21 miles | 04m 08s  min/mile
Age Group: 3/4
Overall: 9/34
Performance: Good
mile 1 - 8:18 (recorded distance .98 mi) avg HR 173 mile 2-3 - 16:46 (recorded distance 1.96 mi) avg HR 173 mile 3.1 - :34 (recorded distance .09 mi) avg HR 186 avg cadence 83
Course: same as first run
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4