Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
80F / 27C
Sunny
 		Total Time = 6h 19m 26s
Overall Rank = 675/1119
Age Group = 35-39
Age Group Rank = 0/264
Pre-race routine:

Julie talked me into signing up for 70.3 on Friday before the race, despite training for sprint & Olympic distance... no expectations
Swim
  • 35m 57s
  • 2112 yards
  • 01m 42s / 100 yards
Comments:

Felt great on this swim... haven't swam more than 900 yards all year, so 1.2 miles is amazing. Came out of the water at exact same time as Aaron
Transition 1
  • 03m 8s
Comments:

Took extra time to dry off my feet completely for socks... caught my breath in preparing for long 56 mile ride. My chain fell off when I mounted my bike, which set me back a minute or so
Bike
  • 3h 07m 39s
  • 56 miles
  • 17.91 mile/hr
Comments:

Was very conscious not to push myself... tried to keep steady pace to not burn out my legs for half marathon that was looming. Calorie intake was good: 1 Sports Drink (100 cal), 1 Shot Block (100), and 1 Gel (100) per hour kept me going. Was able to eat blocks no problem despite never having tried them before!
What would you do differently?:

Train for this distance!
Transition 2
  • 02m 48s
Comments:

Again, took some extra time to stretch legs and get ready for run... no hurry here
Run
  • 2h 29m 56s
  • 13.1 miles
  • 11m 27s  min/mile
Comments:

My first ever half marathon, despite my longest run ever being 7 miles. I felt OK after 6 miles... walked through each water station to take in Gatorade and cool off head. Officially hit the wall about mile 8. Walked all the ups and ran the downs. Walked almost all of the last mile - my body was DONE. Temps pushing 90 degrees at the finish - record breaking heat this day.
Post race
Event comments:

Awesome race... I can't believe I did it... already thinking about next year, and will actually train for these distances




Last updated: 2010-08-21 12:00 AM
Swimming
00:35:57 | 2112 yards | 01m 42s / 100yards
Age Group: 0/264
Overall: 365/1119
Performance: Good
Suit: Full
Course: Long skinny triangle... long out, counter clockwise turn, short distance, then long swim back to shore
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation:
Rounding: Good
T1
Time: 03:08
Performance: Below average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
03:07:39 | 56 miles | 17.91 mile/hr
Age Group: 0/264
Overall: 598/1119
Performance: Average
Wind: Little
Course: Hilly through Lake Stevens... 2 laps... total ~1500 vertical feet elevation gain.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:48
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:29:56 | 13.1 miles | 11m 27s  min/mile
Age Group: 0/264
Overall: 814/1119
Performance: Below average
Course: 2 lap course... first 3 mile loop was very hot - open roads with no breeze... temps were above 80 at run start. Then loop through town, high 5 Julie & boys, then start 2 mile out and back along lake. Slight breeze from the lake was very nice, but some of the rolling hills were brutal
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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] 4