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Tri an Mhi CX111 (70.3) - Triathlon1/2 Ironman


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Collinstown,
Ireland
9C / 48F
Precipitation
Total Time = 12h 30m
Overall Rank = 107/239
Age Group = 35-39
Age Group Rank = 28/51
Pre-race routine:

porridge, raisins & honey about 8-15am, half cup of coffee on route, energy bar in 2 halves about 1-5 adn 30mins before race. Some orange cordial pre race.
Event warmup:

None - just trying to keep warm!!
Swim
  • 15m 14s
  • 750 meters
  • 02m 02s / 100 meters
Comments:

Found the swim tough going. Couldn't get into stride on it. Felt crowded throughout. Chop made it difficult to bilateral breath so was every other stroke for the the majority.
Don't know whether it was the fact that it was my first OWS of the year, first time back in the wetsuit, the cold water or the slightly crowded feeling but felt the swim was terrible.
Breathin on every other stroke threw me and I think this was the biggest factor in my poor navigation - I recon I swam the full 1900 in zigzaging!!
What would you do differently?:

Get more OWS's in - its just been too cold!!
Transition 1
  • 03m 13s
Comments:

slightly slow but there was a long loop in transition - decided to run in bike shoes as it was straight into a climb at the mount line and didn't want to be trying to get into shoes etc going up hill!
Difficult getting into cycle jacket when wet - not sure how to overcome this one - it was definately needed!!
What would you do differently?:

Nothing too different
Bike
  • 3h 13m 43s
  • 93.9 kms
  • 29.08 km/hr
Comments:

Really happy with my bike leg considering its my weakest leg. Felt in control throughout. Pace was really good for me, pushed hard where I could and eased off where I felt was necessary.
Stuck solidly to my nutrition plan and was comfortable with it.
Poured rain for the last 2 hours on the bike and it was freezing cold.
Transition 2
  • 03m 35s
Comments:

Was frozen at this stage, had to get assistance unclipping helmet buckle as fingers were so numb, really struggled lacing shoes with cold, swapped jackets to try to get warmer, loaded shorts with gels. Overall happy enough considering the conditions
What would you do differently?:

Not much I'd change -maybe get the the lock laces back again
Run
  • 1h 48m 42s
  • 21.39 kms
  • 11m 49s  min/km
Comments:

delighted with run - took 26mins off my previous HIM run and negative splitted by 1minute!
Felt great once I got moving and comfortably running around 5.00/km. Was conscious to try to keep pace down for first few km's but legs felt really good.
Took 2 gels on the run with some water at 8 & 14km - not sure if I needed them but was my plan so stuck to it.
Never really got into difficulty on the run and was able to push it to 4.40/km for the last km.

What would you do differently?:

Nothing - really happy with the run - possible push harded further out?
Post race
Warm down:

None!! Just trying to get warm again!!

What limited your ability to perform faster:

Happy overall. Swim could have gone better, possibly could have gone slightly faster on the bike but it was quick for me and don't know how that would have inpacted on my run.


Event comments:

Great race, horrible conditions, great volunteers, average atmosphere around the race considering it was the national championships.
Looks like I'm on track and training is paying off - roll on August!!


Profile Album


Last updated: 2013-01-29 12:00 AM
Swimming
00:15:14 | 750 meters | 02m 02s / 100meters
Age Group: 22/51
Overall: 98/239
Performance: Below average
Avg HR was 145 (this included T1)
Suit: Full Suit
Course: Swim was cut short due to water temp and weather conditions on the day. Very shallow triangular course - almost an out and back.
Start type: Wade Plus: Shot
Water temp: 10C / 50F Current: Medium
200M Perf. Average Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Average Navigation: Bad
Rounding: Average
T1
Time: 03:13
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
03:13:43 | 93.9 kms | 29.08 km/hr
Age Group: 31/51
Overall: 126/239
Performance: Good
Avg HR 148 - surprised I kept it this low for the pace
Wind: Some
Course: 2 loops - very undulationg course, never flat for too long. One medium climb on each lap.
Road: Rough Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:35
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Good
Shoe and helmet removal Below average
Running
01:48:42 | 21.39 kms | 11m 49s  min/km
Age Group: 25/51
Overall: 93/239
Performance: Good
Avg HR 154 lap times were: 5.05 4.50 5.04 5.01 5.02 5.02 5.09 5.10 5.23 5.10 5.01 5.11 5.16 5.20 5.17 4.48 5.04 5.12 4.57 5.00 4.41
Course: 2 loops inc 2 out and back sections - again undultaion course with one medium hill on each lap
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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: Average
Race evaluation [1-5] 4

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Subject: Tri an Mhi CX111 (70.3)
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