MedExpress Mountaineer Triathlon - Triathlon1/2 Ironman

didn't have a wetsuit so a friend let me use one. Never had the chance to swim in one before the day of the race. Man it was like wearing a life jacket, very cool... The swim was good they did a separate age group starts so there wasn't to much congestion. The start of the swim I, like everyone else went out too fast, after about 400 though I found my rhythm. Nice relax swim time was 38 min. My goal was 40 so I was happy.

nothing

needed more work on getting out of wetsuit

My goal on the bike was pace, I had my heart rate monitor on and wanted to keep HR at upper 150's. The course was a 2 lap course. the first 6 miles was nice and flat and my speed was in the lower 20's but my HR was in the 170's I need to relax...at mile 7 the fun starts.. a 1 mile climb at a 8% grade. trying to keep my cadence in the upper 60's. Start to get passed by many bikers boy I hate hills... The next 15 miles are rolling hilly with some longer uppies than downies... Held my own down got my but kicked on the ups. The last 10 mile of the first loop was a fast, flat to slightly down hill grade speed back in the 20's . Made the first 28 miles in 1 hour 32 min and in the high 18's. Heart rate was high 160 low 170's higher than I want but heck I am going to be under 3 HR for this killer course.. Yeaaa.. The second loop starts and so did the ran . This could be trouble on the down hill might have to slow a bit.. The 7 miles out again speed was in the low 20's. Must be relaxing more HR coming down to lower 160"s. Hit the hill again, try to keep cadence up. boy legs are tired maybe just get up hill and not worry about cadence. Its now pouring rain.. the rolling hills are going slower but heart rate has leveled off in the upper 150's. Picked up some speed on the way back to town.. final bike split 3 HR 9 min, 17.7 MPH goal was 18 a little bummed.

train more hills

changed into dry socks, then for some unknown reason a dry shirt. was wet again in 5 min

not change shirt

Starting the run all I could think about was "I got to pee" It going to be a long run feeling like this.My first mile, leg transition not bad at all. It was actually my fastest mil at 8:20. Shirt now sopping wet. Don't know why I bother to take the time to change it. Mile 2 I got to hit the porta john ahhhhhhhh. what seemed to be the longest pee in the world ahhhhh ok done, back off to the trail. the course was also a 2 loop course with 4.5 of the lap being flat an the 2+ miles being very hilly and 1 section that was just ridicules. About mile 7 started getting stomach cramps and had to hit the john again for a longer stretch... Darn all that gel...
my run time was disappointing at a 10:30 pace. was hoping to be under 10 but the legs couldn't do. To many hills on the course and not enough on the training...

more hill training