Lake Lenape Sprint Triathlon - TriathlonSprint


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Mays Landing, New Jersey
United States
ironmanclancy
70F / 21C
Sunny
 		Total Time = 1h 06m 55s
Overall Rank = 67/288
Age Group = 45-49
Age Group Rank = 8/28
Pre-race routine:

Coffee, oatmeal, banana, H20, light stretching.
Event warmup:

6' jog, 10'bike, & 4' swim
Swim
  • 07m 11s
  • 481 yards
  • 01m 29s / 100 yards
Comments:

Good swim. Stayed aerobic entire swim. Went out easy & swam a straight course.
Transition 1
  • 01m 8s
Comments:

First race of the year, transition was pretty rusty but OK.
What would you do differently?:

Practice T-1 more in workouts.
Bike
  • 30m 2s
  • 10.2 miles
  • 20.38 mile/hr
Comments:

OK bike. After swim, it took a couple miles to get HR settled down. Tried to keep power between 200-230. Probably could have rode harder. Only passed by four males during ride.
What would you do differently?:

Rode harder...higher ave. watts.
Transition 2
  • 01m 23s
Comments:

A bit slow, trouble finding rack, then mis-racked my bike. Shoes on too slowly.
What would you do differently?:

Practice
Run
  • 27m 11s
  • 3.2 miles
  • 08m 29s  min/mile
Comments:

Run hurt. Haven't done any transition runs in workouts. First mile HR pretty high & calfs very tight. Felt a twinge in groin & had to shorten stride up.
What would you do differently?:

More run training. With calf injury in May, I didn't expect much for the run.
Post race
Warm down:

H20, dip in the Lake.

What limited your ability to perform faster:

Crappy run.

Event comments:

This is a fun race in a nice S. Jersey community. The volunteers are great & it is well run. Low key but pretty competitive.




Last updated: 2009-07-06 12:00 AM
Swimming
00:07:11 | 481 yards | 01m 29s / 100yards
Age Group: 2/28
Overall: 26/288
Performance: Good
Suit: Orca sleeveless
Course: Left-hand retangle
Start type: Run Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:08
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:30:02 | 10.2 miles | 20.38 mile/hr
Age Group: 10/28
Overall: 64/288
Performance: Average
Ave. Power 190
Wind: Little
Course: Out & back
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 01:23
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike
Shoe and helmet removal Average
Running
00:27:11 | 03.2 miles | 08m 29s  min/mile
Age Group: 12/28
Overall: 149/288
Performance: Bad
Course: Big loop. Some shade & some sunny sections.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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] 4