Summer Super Sprint Triathlon - TriathlonMini Sprint


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Manassas, Virginia
United States
Tri It Now
65F / 18C
Sunny
 		Total Time = 50m 54s
Overall Rank = 51/307
Age Group = 40-44
Age Group Rank = 6/50
Pre-race routine:

Up at 5:15; had an english muffin with jelly, some gatorade, watched the end of "The Rock" on HBO. Was in the car by 6:10 and at the race site by 6:40. Pumped up my tires and set up transition. Chatted with fellow BTers Kristin, Brad (weds19), and Jeff (caseyready1). Ate a Gu about 10 min before we assembled for race start.
Event warmup:

Minimal stretching, maximum chatting...
Swim
  • 08m 25s
  • 400 yards
  • 02m 06s / 100 yards
Comments:

No issues. HR was under 100 at the start, was really relaxed. My goggles are on their last legs so need to get a new pair. Passed a number of people, got passed by a few.
What would you do differently?:

Push harder? I probably had some reserve, but was very comfortable. Easiest pool swim I've done to date.
Transition 1
  • 01m 30s
Comments:

Who knows about T1 time; this is a guess from my watch. Will never know the truth ... not timed with a chip but integrated into the bike time. GPS didn't sync fast so that delayed me by 15 seconds.
What would you do differently?:

Don't wait for GPS, just go.
Bike
  • 27m 22s
  • 8 miles
  • 17.54 mile/hr
Comments:

Here are the splits, avg speed, HR, and total cumulative distance:

1:46, 17.4 mph avg, 158 HR, 0.5 mi
1:29, 19.8 mph avg, 160 HR, 1.0 mi
1:29, 20.5 mph avg, 158 HR, 1.5 mi
1:25, 21.1 mph avg, 162 HR, 2.0 mi
1:22, 21.3 mph avg, 162 HR, 2.5 mi
1:39, 17.8 mph avg, 161 HR, 3.0 mi
1:39, 18.6 mph avg, 163 HR, 3.5 mi
1:14, 23.3 mph avg, 163 HR, 4.0 mi
1:36, 18.7 mph avg, 161 HR, 4.5 mi
1:22, 21.9 mph avg, 163 HR, 5.0 mi
1:29, 20.2 mph avg, 163 HR, 5.5 mi
1:18, 22.5 mph avg, 162 HR, 6.0 mi
1:39, 18.3 mph avg, 163 HR, 6.5 mi
1:32, 18.9 mph avg, 163 HR, 7.0 mi
1:25, 21.1 mph avg, 162 HR, 7.5 mi
1:50, 7.6 mph avg, 160 HR, 7.734 mi total

So, wasn't the full 8 miles (at least according to my GPS).

What would you do differently?:

Not much. I was just below my LT of 165 HR for this distance.
Transition 2
  • 00m 46s
Comments:

Fastest T2 time I've ever had.
What would you do differently?:

Don't forget my race number belt next time.
Run
  • 15m 54s
  • 1.8 miles
  • 08m 50s  min/mile
Comments:

Here are the splits, pace, HR, and total cumulative distance:

4:01, 8:21 min/mi, 159 HR, 0.5 mi
4:03, 8:01 min/mi, 160 HR, 1.0 mi
3:52, 7:46 min/mi, 163 HR, 1.5 mi
1:23, 8:12 min/mi, 167 HR, 1.87 mi

Total time is a guestimate from my watch and isn't the official time (but if they're very different I'll yell, stomp, and hold my breath...).

What would you do differently?:

Run faster. I need more bike/run bricks to prepare for Reston. Felt sluggish getting started.
Post race
Warm down:

Walking, drinking, minimal stretching.

What limited your ability to perform faster:

I'm not a fast swimmer nor am I a fast runner. Just need to work on endurance and pushing my thresholds upward.

Event comments:

This was a FUN race -- would do it every week if there was the opportunity!




Last updated: 2006-05-14 12:00 AM
Swimming
00:08:25 | 400 yards | 02m 06s / 100yards
Age Group: 0/50
Overall: 164/307
Performance: Good
Avg HR 145
Suit: UnderArmor top and DeSoto Tri Shorts
Course: Pool swim, 16 lengths
Start type: Inside Pool Plus: Shot
Water temp: 80F / 27C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation:
Rounding:
T1
Time: 01:30
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
Biking
00:27:22 | 08 miles | 17.54 mile/hr
Age Group: 0/50
Overall: 32/307
Performance: Good
Time includes T1 time
Wind: Some
Course: Flat, with 8 u-turns.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 00:46
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:15:54 | 01.8 miles | 08m 50s  min/mile
Age Group: 0/50
Overall: 80/307
Performance: Average
Time includes T2 time
Course: Same as bike course. Flat with u-turns.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5