Ironman 70.3 Timberman - Triathlon1/2 Ironman


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Gilford, New Hampshire
United States
World Triathlon Corporation
75F / 24C
Overcast
 		Total Time = 5h 44m 5s
Overall Rank = 860/2037
Age Group = m45-49
Age Group Rank = 77/156
Pre-race routine:

early arrival
Event warmup:

swim
Swim
  • 36m 5s
  • 2112 yards
  • 01m 43s / 100 yards
What would you do differently?:

push harder
Transition 1
  • 02m 59s
What would you do differently?:

a bit more practice getting into shoes and strapping up, better positioning of rubber bands
Bike
  • 2h 59m 7s
  • 56 miles
  • 18.67 mile/hr
Comments:

avg HR 154
What would you do differently?:

push harder
Transition 2
  • 05m
Comments:

not enough time to get one foot out so ran with one shoe on, compression calf sleeves difficult to get on, took a pee before coming out of transition and couldn't pee immediately
What would you do differently?:

more practice getting out of shoes and riding on top so running w bike easier, wait to pee on the run when I really needed to
Run
  • 2h 00m 54s
  • 13.1 miles
  • 09m 10s  min/mile
Comments:

took endurolyts and GU Chews, no Hammer Gels, didn't feel the need, half a banana during run, never felt hungry, took plenty of water and wet sponges, stopped and walked thru half the stations, others grabbed sponges while running
What would you do differently?:

less walking, stop at every other station if needed, more training
Post race
Warm down:

none, massage 48 hrs later

What limited your ability to perform faster:

the run always keeps me back, more long run bricks, more rolling hills as well as high incline training vs a handful of long ascents

Event comments:

Ironman always does a great job




Last updated: 2013-06-27 12:00 AM
Swimming
00:36:05 | 2112 yards | 01m 43s / 100yards
Age Group: 54/156
Overall: 680/2037
Performance: Good
Suit: yes
Course:
Start type: Wade Plus: Waves
Water temp: 69F / 21C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Below average Navigation: Good
Rounding: Good
T1
Time: 02:59
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:59:07 | 56 miles | 18.67 mile/hr
Age Group: 91/156
Overall: 886/2037
Performance: Good
Wind: None
Course: out and back, very hilly
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 05:00
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Below average
Running
02:00:54 | 13.1 miles | 09m 10s  min/mile
Age Group: 77/156
Overall: 860/2037
Performance: Good
152 avg HR
Course: two loops, some hills, shaded
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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] 5