IRONMAN 70.3 St Polten - Triathlon1/2 Ironman


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st polten,
Austria
ironman
Sunny
 		Total Time = 7h 10m 9s
Overall Rank = 1840/1919
Age Group = m40
Age Group Rank = 349/362
Pre-race routine:

...
Event warmup:

... no good sleep , i had lost my ironman bag the night before with all the gels , all the tools for the bike , and some money , at least had money for the taxi( 140 Euros) to take me to the race area .
For 2 days i was spending 7- 8 hours to get to St Polten from a village near the Airport with the public transportation (because of a mistake of an employee For RENT a car )..
Thanks to the girls of the Ironman Office after i describe the situation they send me after the Race in The Airport and get back home ...i believe that was a good warmup..
Swim
  • 44h 53m
  • 2100 meters
  • 2h 08m 14s / 100 meters
Comments:

.. first time i was swimmming in a lake , even all my training was for one month to the blue sea of Athens
What would you do differently?:

.. Next Ironman more Practise fo swim that was the first and one month before i had the swimsuit..
Transition 1
  • 06m 44s
Comments:

im ok
Bike
  • 3h 53m 41s
  • 90 kms
  • 23.11 km/hr
Comments:

it was the first time that with my bike i was up to hills and xmm nice hills , especially the second
What would you do differently?:

.. training to hills
Transition 2
  • 03m 44s
Comments:

i was tired.. especially when i realised that some athletes was on the second lap of 10k
What would you do differently?:

..training more
Run
  • 2h 21m 7s
  • 21 kms
  • 06m 43s  min/km
Comments:

ok i could do better , but it was the first ironman and i would't risk my old knee injury or dnf so..
What would you do differently?:

.. training more
Post race
Warm down:

2 beers and a massage

What limited your ability to perform faster:

.. the two days of no rest at all before the race

Event comments:

... it was nice and thanks to you and a very good coach here in Athens Vassilis Cromydas he gave me the best advises ever, because i was trying to follow your plan for the 1/2 ironman .. and i did it only in 40% ,i work at least 12 hours a day and i have a daughter by my own she's is 8..and now im preparing for the next goal.


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Last updated: 2009-09-15 12:00 AM
Swimming
44:53:00 | 2100 meters | 2h 08m 14s / 100meters
Age Group: 320/362
Overall: 1697/1919
Performance: Bad
Suit: orca apex
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding:
T1
Time: 06:44
Performance: Good
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
03:53:41 | 90 kms | 23.11 km/hr
Age Group: 0/362
Overall: 0/1919
Performance: Bad
Wind: Little
Course: beautifull course.. i was very happy to see all the kids and people give me courage to continue chase my first ironman dream
Road: Smooth Dry Cadence:
Turns: Good Cornering:
Gear changes: Below average Hills: Below average
Race pace: Hard Drinks: Not enough
T2
Time: 03:44
Overall: Bad
Riding w/ feet on shoes Below average
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Below average
Running
02:21:07 | 21 kms | 06m 43s  min/km
Age Group: 349/362
Overall: 1840/1919
Performance: Below average
Course: nice it was flat ..and again i was enjoy all the people and kids
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 3
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] 5