Ironman 70.3 Hawaii - Triathlon1/2 Ironman


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Kohala Coast, Hawaii
United States
Ironman
88F / 31C
Sunny
 		Total Time = 5h 21m 32s
Overall Rank = 304/1425
Age Group = 45-49
Age Group Rank = 40/162
Pre-race routine:

basic carbos, egg and coffee
Event warmup:

beach run and swim
Swim
  • 38m 53s
  • 2112 yards
  • 01m 50s / 100 yards
Comments:

swim was brutal, but was prepared for it. got the claw on the arm, kick in the mouth and smash in the head, but to be expected.
What would you do differently?:

nothing, pray more ?
Transition 1
  • 04m 3s
Comments:

pretty slow, but transition was hectic hard to be fast.
Bike
  • 2h 41m 41s
  • 56 miles
  • 20.78 mile/hr
Comments:

gusty, but didn't seem as gnarly as last year.
right knee was acting up on the 40mi mark, so nursed that for 16mi's.
Transition 2
  • 01m 55s
Comments:

didn't remember volunteers taking the bike last year, so that seemed like a new twist.
Run
  • 1h 55m
  • 13.1 miles
  • 08m 47s  min/mile
Comments:

hot hot hot. last year was somewhat overcast, but this year baking sun the whole way.
What would you do differently?:

put on more sunscreen ! ouch!
Post race
Warm down:

food and beer

What limited your ability to perform faster:

felt my race training was great, did nearly 30min PR so no complaints.
gas in the tank after..

Event comments:

great fun. much more enjoyable than last year for me.




Last updated: 2011-06-06 12:00 AM
Swimming
00:38:53 | 2112 yards | 01m 50s / 100yards
Age Group: 40/162
Overall: 540/1425
Performance: Good
Suit: one piece
Course: clockwise loop
Start type: Wade Plus: Shot
Water temp: 79F / 26C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation:
Rounding: Average
T1
Time: 04:03
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
02:41:41 | 56 miles | 20.78 mile/hr
Age Group: 44/162
Overall: 325/1425
Performance: Good
Wind: Cross-winds with gusts
Course: basically out to Hawi and back
Road: Smooth  Cadence: 95
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:55
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:55:00 | 13.1 miles | 08m 47s  min/mile
Age Group: 67/162
Overall: 304/1425
Performance: Good
Course: mixed terrain, golf course grass and cement path. asphalt road.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 5