Ironman Kansas 70.3 - Triathlon1/2 Ironman


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Lawrence, Kansas
United States
Ironman
70F / 21C
Overcast
 		Total Time = 6h 30m
Overall Rank = 885/1800
Age Group = 45-49
Age Group Rank = 80/146
Swim
  • 38m 41s
  • 1931 meters
  • 02m / 100 meters
Transition 1
  • 04m 43s
Comments:

Shirt rolled up again
What would you do differently?:

Consider wearing tri top under wetsuit
Bike
  • 3h 02m 8s
  • 56 miles
  • 18.45 mile/hr
Comments:

Got really uncomfortable and sore in lower back last 10-15 miles
What would you do differently?:

Need to strengthen core and improve flexability in order to maintain position and pwer generation longer.
Transition 2
  • 04m 32s
Comments:

Stopped to stretch in T-2 - really sore back
What would you do differently?:

Be quicker
Run
  • 2h 03m 29s
  • 13.1 miles
  • 09m 26s  min/mile
Comments:

Pace was too slow - doid not negative split - walked too much. It was hot and I had a hard time regulating temperature - dissapointd in overall pace.
What would you do differently?:

???
Post race
Warm down:

Sit in cool shade with cool water and sponge. Brief spin on bike riding back to car. Stretched after arriving home.

What limited your ability to perform faster:

Comfort (back) / heat

Event comments:

No "Finisher"shirts, lack of available drinks following race. Didn't care for split transition areas and distance required to retrieve items and return to vehicle. Liked course and set new PR (although run time dissapointed.)




Last updated: 2010-03-24 12:00 AM
Swimming
00:38:41 | 1931 meters | 02m / 100meters
Age Group: 64/146
Overall: 327/1800
Performance: Good
Suit: X-Terra Wetsuit
Course: Out and Back
Start type: Deep Water Plus: Waves
Water temp: 78F / 25C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Average
T1
Time: 04:43
Performance: Below average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:02:08 | 56 miles | 18.45 mile/hr
Age Group: 81/146
Overall: 510/1800
Performance: Good
Wind: Some
Course: Loop - moderate rolling hills
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 04:32
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:03:29 | 13.1 miles | 09m 26s  min/mile
Age Group: 80/146
Overall: 679/1800
Performance: Below average
Course: Loop around and through campground - asphalt - limited shade - sun
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3