Kinetic Half - Triathlon1/2 Ironman

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Spotsylvania, Virginia
United States
Set Up Events
68F / 20C
Total Time = 4h 49m 48s
Overall Rank = 43/478
Age Group = 40-44
Age Group Rank = 6/46
Pre-race routine:

nothing to special, set up transition, get marked, and warm-up
Event warmup:

Ran for 10 minutes easy and stretch
  • 32m 54s
  • 2112 yards
  • 01m 34s / 100 yards

Swim went really well, sighting was good but still needs work. Really worked hard to make sure I was using distance per stroke and body roll to keep my efficiency
What would you do differently?:

sight better.
Transition 1
  • 03m 14s

Went better than expected. decided to not wear sunglasses due to rain and also passed on calf sleeves
What would you do differently?:

Not much
  • 2h 29m 49s
  • 56 miles
  • 22.43 mile/hr

Bike went great, LOVE MY POWER METER. Worked hard to not chase down everyone who passed me and really watched the watts on the climbs and keep the cadence the same up and down hill. Legs felt awesome, caught a few guys who passed me early just by racing my race
What would you do differently?:

Not much, maybe not take in as much fluids during the last 10 miles
Transition 2
  • 01m 19s

went great, sat my butt down to put on socks. New lock laces are so much better than what I was using.
What would you do differently?:

  • 1h 43m 13s
  • 13.1 miles
  • 07m 53s  min/mile

Run started off great but as it turns out to fast. going into mile 7 I was avg 7:40 per mile. went to crap from that point on, mile 7 was over 8 and it just got worse as the hills wore me down. mile 10 I think was 8:39 avg but I was able to work that back down under 8 for the rest of the race. that last loop was hell
What would you do differently?:

not go out so fast and really watch the speed early in the race. Figure out a way to get better on hills without aggrevating the IT band issue
Post race
Warm down:

10 min run

What limited your ability to perform faster:

damn hills on the run

Event comments:

over all a great race, not a PR but only a minute something off and this time no current assisted swim and HILLS! The bike was faster than B2B on those hills, so that has me very happy and my swim time was a great surprise and right on target with my training.

Profile Album

Last updated: 2012-12-01 12:00 AM
00:32:54 | 2112 yards | 01m 34s / 100yards
Age Group: 2/46
Overall: 52/478
Performance: Good
Suit: full suit
Course: lake swim
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 03:14
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
02:29:49 | 56 miles | 22.43 mile/hr
Age Group: 5/46
Overall: 41/478
Performance: Good
Wind: Headwind
Course: Hills!
Road: Smooth Wet Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:19
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
01:43:13 | 13.1 miles | 07m 53s  min/mile
Age Group: 13/46
Overall: 77/478
Performance: Average
Course: 3 loops with some hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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