Ironman Lanzarote - TriathlonFull Ironman


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Teguise,
Spain
32C / 90F
Sunny
 		Total Time = 15h 07m 35s
Overall Rank = 1077/1500
Age Group = 35-39
Age Group Rank = 262/
Pre-race routine:

Porridge
Swim
  • 1h 19m 35s
  • 3800 meters
  • 02m 05s / 100 meters
Comments:

Very nervous ath the start, but settled down. Goggles fogged up on the first lap, sorted it for the second.
What would you do differently?:

Push harder, I could have swum faster.
Transition 1
  • 08m 56s
Bike
  • 7h 13m 28s
  • 180 kms
  • 24.92 km/hr
Comments:

Hard hard course, very hot.
What would you do differently?:

Practice more hills.
Transition 2
  • 12m 41s
Comments:

I went to the toilet while I was there, hence the slow T2
Run
  • 6h 13m 5s
  • 42 kms
  • 08m 53s  min/km
Comments:

Too hot, not enough electrolytes. I need to do more long long runs.
What would you do differently?:

I need to do more long long runs.
Post race
What limited your ability to perform faster:

Lack of long runs

Event comments:

Great race, I would do it again. Next time I will be better prepared.




Last updated: 2009-09-13 12:00 AM
Swimming
01:19:35 | 3800 meters | 02m 05s / 100meters
Age Group: 253/
Overall: 1123/1500
Performance: Average
Suit: Foor
Course:
Start type: Run Plus:
Water temp: 20C / 68F Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 08:56
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
07:13:28 | 180 kms | 24.92 km/hr
Age Group: 253/
Overall: 1070/1500
Performance: Good
Wind: Some
Course: Hard! http://connect.garmin.com/activity/34506803
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 12:41
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
06:13:05 | 42 kms | 08m 53s  min/km
Age Group: 280/
Overall: 1128/1500
Performance: Bad
RUN - 6.1 km 6.1 km (41:49) 6:51/km RUN - 9.52 km 3.42 km (30:01) 8:46/km RUN - 12.94 km 3.42 km (28:55) 8:27/km RUN - 18.78 km 5.84 km (42:25) 7:15/km RUN - 24.62 km 5.84 km (55:43) 9:32/km RUN - 30.47 km 5.85 km (50:14) 8:35/km RUN - 36.31 km 5.84 km (54:13) 9:17/km RUN - 42.2 km 5.89 km (1:09:44) 11:50/km TOTAL RUN 42.2 km (6:13:04) 8:50/km
Course: http://connect.garmin.com/activity/34508011
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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