F3 Sprint Triathlon - TriathlonSprint


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Claremore, Oklahoma
United States
Fleet Feet Tulsa
88F / 31C
Sunny
 		Total Time = 59m 29s
Overall Rank = 8/170
Age Group = 30-34
Age Group Rank = 1/20
Pre-race routine:

Up with a small bowl of oatmeal and a bannana. Ate grapes on the way to the event.
Event warmup:

200 meters 50 meters with 20 sec recovery. zone 3.
Active stretching and short jog.
Swim
  • 07m 5s
  • 437 yards
  • 01m 37s / 100 yards
Comments:

It was a good swim. Passed one person easily, no one close behind me.
Transition 1
  • 01m 19s
Comments:

Good transition with a long run in and out with my bike.
Bike
  • 36m 15s
  • 12 miles
  • 19.86 mile/hr
Comments:

It was a good bike, my hill climbs were strong.
Transition 2
  • 01m 6s
Comments:

Pretty good transition, my left shoe got caught and took a few seconds to get it on right. No big deal.
Run
  • 13m 46s
  • 3.1 miles
  • 04m 26s  min/mile
Comments:

I could not get my legs to turn over to catch two guys that finished 15 to 20 yrds a head of me. Overall I felt great and know I have been training distance not speed.
No complaints.
Post race
Warm down:

Blew it here. by cool down but I would not change it. I waited at the finish line for my wife to finish. then got the kids and cheered on the rest of the team. I stretch a bit if you want to call it that. Hydrated during this time.

What limited your ability to perform faster:

Ran this course in May with a 1:04:10, so I took off 4 minutes.

Event comments:

Great food after the race.




Last updated: 2011-08-15 12:00 AM
Swimming
00:07:05 | 437 yards | 01m 37s / 100yards
Age Group: 2/20
Overall: 8/170
Performance: Good
Suit:
Course: pool swim.
Start type: Inside Pool Plus: Time Trial
Water temp: 74F / 23C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:19
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:36:15 | 12 miles | 19.86 mile/hr
Age Group: 2/20
Overall: 17/170
Performance: Good
Wind: Little
Course: Rolling hills with most hill climbs on the return.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:06
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:13:46 | 03.1 miles | 04m 26s  min/mile
Age Group: 1/20
Overall: 16/170
Performance: Good
Course: flat and fast. Lots of 90 degree corners but I liked the course.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Good
Race evaluation [1-5] 4