St. Paul Triathlon - International Course - TriathlonOlympic

The swim over all was good. I was only 13 seconds slower than dave Holden, which is good for me. He was in the wave in front of me so unfortunately i was not able to draft off of him.

Parenthetically this swim was nearly 3 minutes fast than last years. I am a little better swim shap, but not that much. My guess is the swim was a little shorter this year.


Nothing, this was one of my best swims. Not just in time, but pacing and having a feel for the water.

This transition area is rather small and close to the beach, so it makes for a quick transition. I was 10 seconds faster than last year.

Not sure but i think i can still shave about 10-15 seconds off that, with a little more urgency.

Just push it faster, mainly while moving.

I came out of transition with one other guy. I pased him and vice versa a couple of times the first 3 miles. then we hit the hill and he pulled away from me. I tried to keep him in my sights the whole time. I ended up losing sight of him the last 4 miles.

The first lap went great, then the second lap was when the sprinters were also on the course. Over all i used many of them to sling shot and they really did not impede any progress or pace.

I tried to take in as much fuel as i could without puking, in order to practice for square Lake coming up. This probably slowed me down just slightly.

Over all it was a hard effort, and my legs were burning. It was 1 minute and 23 seconds SLOWER than last year, so that is not good.

I need to work on climbing! and i just need more bike fitness.

Might feet were very chilly from the bike so dismount and then run were a little tricky, but i got through it quickly so that is great. This transition was 17 seconds faster than last year and was only 9 seconds slower than the fastest transition, so i am very happy.

nothing

the run was a 21 second improvement over last year, it had a very slightly different course on the far end of the lake. This year it was only on the walking path and there was a very steep downhill for a short time. but it was STEEP. Last year that part we stayed on the bike path and it only went down hill gradually. But this is a rather minor, yet memorable.

I was hoping to run under 7 min miles, because i did at Brewhouse a couple of weeks ago.

I tried to save some for the second lap, and i think i save to much to late.

I think i will try to push it a little more a lot earlier and see if i die, at St croix

Oh and at the begining of the second lap, dan came up quick behind me and motivated me to push it that was was a huge help. Thank you

push it more and work on speed work

walk around, stretch, gather up stuff and put it in the car.


Fitness. Mental strength.


There were plenty of volunteers and Randy is always very enthusiasic. However he is not the most organized for an event.

I am not complaining. I had fun and a race is always good, as long as people dont get hurt and everyone is on the same "playing field". SO this was fun and if it fits in the calendar next year, then i will be back.