White Lake Half - Triathlon1/2 Ironman

another bad swim. I felt like I started ok, but once again could not navigate my way out of a paper bag. Of course it helps in the navigating if you can see the bouys. Without my glasses, that is difficult. With goggles, it is even worse. At least they had a 20' dancing orange man on the return dock - that I could see. I am surprised that I was not the last one out of the pool. Apparently there are at least 11 people who are worse swimmers than I am. Last leg, I was starting to cramp in my feet for some odd reason. When I reached the top of the ladder I was sure I was going down on my face because my right leg was contracted and would not extend. Luckily, I caught myself, denying the volunteers some true entertainment.

I need to work on mechanics. Endurance really wasn't the issue. Speed is. I felt like I could have kept swimming, but I was not going anywhere fast.

not a bad transition for having to get a wet suit off and get hat and helmet on, along with glasses, number belt and gel flasks in pockets.

nothing. best transition I have had

Good ride for me. The first 30 miles was averaging just over 20 mph. Of course it helped that the wind was at my back. I should have figured this out when I was going approximately 22 mph with a heart rate of 142. But no, reality did not hit until the turn at the bottom of the course when the wind was in my face.

Keep riding hard and lifting more. Obviously I have a lot of work to do to match these people in my age group.

another good transition. both of these were so much better than Duke Liver. Probably because I felt better and was better prepared.

nothing

See above. The only relief from the heat was when I had to use the Port-a-Potty and when I came out it just seemed so much cooler. Maybe I should have stopped in every one just to feel cooler. Overall not a bad run considering the heat.

I walked the aid stations and about a 1/3 of a mile in addition to that. Next year, we don't walk. Overall, given the heat, I was not disappointed.

set in the lake. for a while. drank a drink while sitting in the lake. Then after sitting in the lake (noticing a pattern here?) I went and got something to eat (not beans and rice) and stretched some. Then drove home and drank some good beer.


Heat, swimming ability and leg strength.


average heart rate 150 for whole race. Right where it needed to be, though it could have been higher. Maybe I did not give everything I had.
Swim seemed high when I got out and I bet the high of 177 was during the swim. During the bike, it was probably around 144. During run it was around 160.