Ford Ironman 70.3 Hawaii - Triathlon1/2 Ironman


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Kohala Coast, Hawaii
United States
Ironman
Sunny
 		Total Time = 8h 26m 17s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Swim
  • 00m
  • 2112 yards
  • / 100 yards
Comments:

Started WAY in the back to avoid the mele. Worked out fine, I was pretty relaxed (and slow) but still managed to pass a few folks. Felt good. 100% visibility in the water really helped - could see the bottom all the way around.
What would you do differently?:

Nothing - just get faster in the swim thru training.
Transition 1
  • 07m
Comments:

Was relaxed in T1 - just really happy with how easy the swim was.
What would you do differently?:

A little more urgency.
Bike
  • 3h 55m
  • 56 miles
  • 14.30 mile/hr
Comments:

Pride goeth before the fall. I'm traditionally a cyclist and I was *WAY* overconfident in my riding going into this race. I was totally under-trained for the bike and paid for it.
What would you do differently?:

Train on the bike a LOT more and incorporate a LOT more hill climbing into my training.
Transition 2
  • 04m
Comments:

Transition went o.k. Exhausted from lousy ride. Left T2 barefoot because first bit of the run was on golf course grass, which looked nice. Was actually pleasant to do the first 100 yards or so barefoot in the grass before putting on shoes/socks for the run.
What would you do differently?:

A little more urgency.
Run
  • 3h 20m
  • 13.1 miles
  • 15m 16s  min/mile
Comments:

My legs were so cooked from the bike that I suffered thru the run. At one point figured I wasn't going to make the cutoff time. At mile 10 realized I *COULD* make the cutoff time if I ran well the last 3 miles and so I went all-in and just got there.
What would you do differently?:

Train on the bike a lot more so that I wasn't an hour off my run pace.
Post race
Warm down:

Collapsing on the grass with a bit of food.

What limited your ability to perform faster:

Totally under-trained on the bike.

Event comments:

Really enjoyed it - and learned some hard lessons for next year.




Last updated: 2010-08-10 12:00 AM
Swimming
00:00:00 | 2112 yards | / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit: BlueSeventy PointZero3
Course: A rectangle starting left from the beach (NOT straight out like the course map shows) towards the first buoy, then out towards the sea, then a long leg across the bay, before turning back towards the beach and finishing with a short stretch parallel to the beach before the final left-hand turn to the swim finish chute.
Start type: Wade Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Bad
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 07:00
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
03:55:00 | 56 miles | 14.30 mile/hr
Age Group: 0/
Overall: 0/
Performance: Bad
Wind: Some with gusts
Course: Rolling hills until Kawaihae then the dreaded 17 mile climb to Hawi. On the way back long downhill bits followed by surprisingly tough little uphills. Last 10 miles are rolling.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Bad
Race pace: Hard Drinks: Just right
T2
Time: 04:00
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
03:20:00 | 13.1 miles | 15m 16s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course: Rolling, twisting, varying surfaces. Grass, gravel, road, cart path, grass, cart path, grass, up, down, left, right. Very few real straight-aways. Miles 8-11 were in "Hell's Kitchen" a desolate 1.5 mile out/back into the lava fields.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 1
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5