Liberty Triathlon - Half Ironman - Triathlon


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Rockford, Minnesota
United States
The Final Stretch
61F / 16C
Overcast
 		Total Time = 5h 51m 40s
Overall Rank = 170/268
Age Group = 40-44
Age Group Rank = 0/
Pre-race routine:

I got up at 3:55am. Ate 2 packs of maple and brown sugar oatmeal. Cup of OJ, Can of Coke and a O'Henry. Drove to the race site.
Event warmup:

Quick bike ride and swim.
Swim
  • 40m 25s
  • 2112 yards
  • 01m 55s / 100 yards
Comments:

Water was cool. Used one cap and ear plugs. I used Aqua Sphere Vista goggles. There was no current, no waves, perfectly flat water. Buoys at regular intervals so siting was easy.
What would you do differently?:

Nothing.
Transition 1
  • 03m 46s
Comments:

Went very well. Forgot to put on HRM strap.
What would you do differently?:

Put on my HRM strap.
Bike
  • 2h 53m 28s
  • 56 miles
  • 19.32 mile/hr
Comments:

1568 ft elevation gain. 1561 ft elevation loss.
What would you do differently?:

Eat a bit more.
Transition 2
  • 04m 42s
Comments:

I had to put on my ankle brace so my transition time was longer than I would like.
What would you do differently?:

Nothing
Run
  • 2h 09m 22s
  • 13.1 miles
  • 09m 52s  min/mile
Comments:

I had a stress fracture of my right tibia prior to this race. I had not run in 40 days and I was just in my 3rd week back of recovery. I walked 3 minutes then ran 3 minutes. I kept this pace for the entire race.
What would you do differently?:

Run the entire distance. My usual time for half marathons is 1:35-1:40. So I was off my usual race pace.
Post race
Warm down:

Nothing. Ate a bunch, drank my ice cold can of Coke. Loaded up my gear and hung out with friends.

What limited your ability to perform faster:

Stress fracture of right shin.

Event comments:

There was plenty of police support at major intersections on the bike course. Run was good. Lots of water, HEED, gels and bars along the way. Rebecca Park is beautiful. The run was breath taking.




Last updated: 2013-02-27 12:00 AM
Swimming
00:40:25 | 2112 yards | 01m 55s / 100yards
Age Group: 0/
Overall: 109/268
Performance: Good
Suit: Orca 3.8 full suit
Course: one lap, out and back.
Start type: Wade Plus: Waves
Water temp: 61F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 03:46
Performance: Good
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
02:53:28 | 56 miles | 19.32 mile/hr
Age Group: 0/
Overall: 152/268
Performance: Good
Wind: Little
Course:
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 04:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:09:22 | 13.1 miles | 09m 52s  min/mile
Age Group: 0/
Overall: 143/268
Performance: Good
Course:
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: Average
Race evaluation [1-5] 4