Cape Henlopen Triathlon - TriathlonSprint


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Lewes, Delaware
United States
Piranha Sports
62F / 17C
Sunny
 		Total Time = 1h 21m 38s
Overall Rank = 138/339
Age Group = M40-44
Age Group Rank = 20/28
Pre-race routine:

Woke up
Event warmup:

Set up transition and talked!
Ran around looking for a bathroom and then down the beach for the start......
Swim
  • 12m 14s
  • 440 yards
  • 02m 47s / 100 yards
Comments:

This had a long run out over the beach, sand dune, then a trail (~1/2 mile)
Time in the water was good--struggled with the run to T1
What would you do differently?:

Swim a little harder and work on the run out to T1--I lost time here
Transition 1
  • 01m 44s
Comments:

Suit got stuck on right leg....but over all I moved through T1
Bike
  • 38m 23s
  • 12.5 miles
  • 19.54 mile/hr
Comments:

I enjoyed this ride---could have pushed harder
What would you do differently?:

Push harder-- I road more of a comfortable pace then a pace where I was pushing hard
Transition 2
  • 01m 5s
Comments:

Moved through T2 efficiently
Run
  • 28m 20s
  • 3.1 miles
  • 09m 08s  min/mile
Comments:

This is an area that has been suffering for me this season--I lose my mental toughness during the run. So my objective was to put together a good mental run. I DID THIS!!!! Time was not fast but I ran the whole thing..and pushed through the tough points.
What would you do differently?:

This is an area to work on in the off-season--(Running Speed)
Post race
Warm down:

Found my GF and hung out for a little while

What limited your ability to perform faster:

run (to T1 and the 5K)

Event comments:

I will progress in the off-season with the other disciplines. I saw improvement all season….and pieced together a good race today!




Last updated: 2010-12-26 12:00 AM
Swimming
00:12:14 | 440 yards | 02m 47s / 100yards
Age Group: 21/28
Overall: 166/339
Performance: Good
Suit: blue sevety reaction sleeveless
Course: rectangle --parrallel to the beach
Start type: Run Plus: Waves
Water temp: 67F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 01:44
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:38:23 | 12.5 miles | 19.54 mile/hr
Age Group: 18/28
Overall: 107/339
Performance: Average
Wind: Little
Course: Flat course on the roads around town
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:05
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:28:20 | 03.1 miles | 09m 08s  min/mile
Age Group: 24/28
Overall: 208/339
Performance: Average
Course: rolling trail around state park
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 4