Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
World Triathlon Corporation
70F / 21C
Overcast
 		Total Time = 7h 50m
Overall Rank = 814/1017
Age Group = 40-44
Age Group Rank = 122/1017
Pre-race routine:

Wake up and have usual breakfast. Banana, electrolyte, Red Bull, and water and drive to the sight.
Event warmup:

Set up transition, stretch, find my family and relax.
Swim
  • 41m 3s
  • 2112 yards
  • 01m 56s / 100 yards
Comments:

Swim went well. Only trouble was being slowed up by someone that couldn't navigate himself out of his car.
What would you do differently?:

Nothing
Transition 1
  • 02m 56s
Bike
  • 3h 31m 15s
  • 56 miles
  • 15.91 mile/hr
Comments:

Bike went very well. Only trouble was having to use the facilities on first and third aid station and rear tire rubbing the frame on a steep hill.
What would you do differently?:

Not sure, didn't feel I drank too much.
Transition 2
  • 03m 42s
Run
  • 3h 31m 4s
  • 13.1 miles
  • 16m 07s  min/mile
Comments:

Started well but 3/4 of a mile in legs started cramping. Drinks at first aid station and each one afterwards until they went away after 5 miles. Felt good until IT Band tightened up at mile nine. Had to walk until 1/2 mile to go and ran through the finish. Better than last year but not where I want to be.
What would you do differently?:

Drink a little more towards the end of the bike and another Gel.
Post race
Warm down:

A little stretching and some Pizza.

What limited your ability to perform faster:

Too much use of the facilities and IT Band whatever is causing it.

Event comments:

Nice race, if I get out that way at that time again I would do it again.




Last updated: 2012-07-24 12:00 AM
Swimming
00:41:03 | 2112 yards | 01m 56s / 100yards
Age Group: 103/1017
Overall: 654/1017
Performance: Good
Suit: TYR Cat1
Course:
Start type: Deep Water Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:56
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:31:15 | 56 miles | 15.91 mile/hr
Age Group: 110/1017
Overall: 654/1017
Performance: Good
Wind: Little
Course: Very wet and hill with some sharp turns
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
03:31:04 | 13.1 miles | 16m 07s  min/mile
Age Group: 122/1017
Overall: 814/1017
Performance: Average
Course: Few small hills but nice.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 5