Minot AFb Triathlon - TriathlonSprint


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Minot AFB, North Dakota
United States
5th Services Group
73F / 23C
Sunny
 		Total Time = 1h 19m 57s
Overall Rank = 8/38
Age Group = 25-29
Age Group Rank = 5/12
Pre-race routine:

Woke up early (6am), finished some master's homework and cooked breakfast for myself and the hubby. Threw out gear into the truck and headed out.
Event warmup:

Light stretching but nothing else since there was no room.
Swim
  • 17m 27s
  • 800 meters
  • 02m 11s / 100 meters
Comments:

They supplied lap counters which was great since I got a song stuck in my head that made me lose track!
Due to a shoulder injury 3 months ago I can only do crawl for so long before the pain flairs up so I did 3 laps of breast stroke to every lap of freestyle.
Transition 1
  • 01m 12s
Comments:

As I came out of the pool my husband, who'd beaten me out, was still putting his shoes on. I managed to come out only a few seconds behind him.
What would you do differently?:

Nothing!
Bike
  • 24m 27s
  • 6.54 miles
  • 16.05 mile/hr
Transition 2
  • 00m 45s
Comments:

The race volunteers were taking people's bikes at the change over which was great! I just hopped off, handed it over and ran on.
Run
  • 36m 7s
  • 3.27 miles
  • 11m 02s  min/mile
Comments:

I'm slow! Fortunately you were allowed to have pace runners jump on (it's a really small race, no crowding!) and a squadronmate of mine joined up with me as soon as I ditched my bike. He managed to keep me going despite a few walking stops.
What would you do differently?:

Sprint at the end! I got over taken at the very end by the woman who had followed me the whole race.
Post race
Warm down:

Walked! Waited a 1/4 mile away from the finish line then ran in with my husband.

What limited your ability to perform faster:

Knowing it was my first race after a 7 year gap.


Profile Album


Last updated: 2009-06-14 12:00 AM
Swimming
00:17:27 | 800 meters | 02m 11s / 100meters
Age Group: 2/12
Overall: 3/38
Performance: Good
Indoor pool setting, only 4' deep meant it was an in water start.
Suit: Tyr tankini and race shorts
Course:
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:12
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:24:27 | 06.54 miles | 16.05 mile/hr
Age Group: 1/12
Overall: 2/38
Performance: Good
Wind: Some
Course: This was twice around the loop for the 10k bike then once around for the 5k run. It was a good tailwind on the way out but really in your face on the way back. They had not only signs but road guards pointing the way at every turn to keep contestants from getting lost.
Road: Smooth Dry Cadence:
Turns: Below average Cornering: Below average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:45
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
Running
00:36:07 | 03.27 miles | 11m 02s  min/mile
Age Group: 10/12
Overall: 23/38
Performance: Average
Started seeing cardiac creep here. My HR had been at 164-170 during practice but it was creeping into the mid 170s.
Course: Very, very flat! But easy to follow since I just did it twice on my bike.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 3