Ironman 70.3 Raleigh - Triathlon


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Raleigh, North Carolina
United States
World Triathlon Corporation
80F / 27C
Overcast
 		Total Time = 7h 18m
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Simple PB&J
Event warmup:

Lots of stretching
Swim
  • 48m
  • 2112 yards
  • 02m 16s / 100 yards
Comments:

Really tough swim. Lots of congestion in the beginning. Then after the first turn, the chop was bad. Thankful for the kayakers. Lost my timing chip and didn't realize it. So my timing wasn't recorded.
What would you do differently?:

Train more in open water.
Transition 1
  • 03m
Comments:

Transition was good. No complaints there. Was pretty in and out.
What would you do differently?:

Nothing
Bike
  • 2h 48m
  • 56 miles
  • 19.91 mile/hr
Comments:

Nice ride. Didn't push it. Felt like I used just the right amount of energy. Really need to work on getting more fluids during the ride.
What would you do differently?:

Drink more.
Transition 2
  • 02m 30s
Comments:

Felt good starting the run.
What would you do differently?:

All good.
Run
  • 2h 00m 40s
  • 13.1 miles
  • 09m 10s  min/mile
Comments:

Tough run. Should have drank more on the bike. Lots of cramping.
What would you do differently?:

Drink more.
Post race
Warm down:

Walk and drink.

What limited your ability to perform faster:

A better swim. Better hydration.

Event comments:

Awesome venue for this race. Bike course was awesome. If I am being completely honest the run course was great as well. It was challenging and fun.




Last updated: 2012-11-20 12:00 AM
Swimming
00:48:00 | 2112 yards | 02m 16s / 100yards
Age Group: 0/
Overall: 0/
Performance: Below average
Suit: Wetsuit
Course: Open water Swim
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Below average Navigation: Below average
Rounding: Below average
T1
Time: 03:00
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:48:00 | 56 miles | 19.91 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Little
Course: Rolling, some climbs
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:30
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:00:40 | 13.1 miles | 09m 10s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: Rolling hills
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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