Ironman 70.3 Lake Stevens - Triathlon


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Lake Stevens, Washington
United States
World Triathlon Corporation
Overcast
Total Time = 5h 17m 33s
Overall Rank = 296/1222
Age Group = M30-34
Age Group Rank = 50/206
Swim
  • 38m 3s
  • 2112 yards
  • 01m 48s / 100 yards
Comments:

Swim could have been a little faster. My goal was to have a 34/35min swim.
The first couple hundred meters went great. I settled into a pretty good pace and was able to pass the slower swimmers from my wave. Around 500m or so I started to catch up to packs of swimmers from earlier waves. There after it seemed like I was catching one pack after another. I had to stop a few times to look for open water so that I could swim around them, as the groups spanned a few swimmer wide.
Transition 1
  • 02m 16s
Bike
  • 2h 51m 46s
  • 56 miles
  • 19.55 mile/hr
Comments:

Bike went better than I had expected.
Transition 2
  • 01m 41s
Run
  • 1h 43m 47s
  • 13.1 miles
  • 07m 55s  min/mile
Comments:

Legs felt really good. Didn't take me very long to get my running legs. Only took in one cup of water as my stomach started feeling a bit upset after the water, so I decided not to take anymore in and risk having to walk the run.
Goal was to maintain a pace of 8min p/mile so I was very happy with a 7:55 mile avg.

Split Name Distance Split Time Race Time Pace
2 mi 2 mi 15:10 3:48:56 7:35/mi
3.3 mi 1.3 mi 10:07 3:59:03 7:54/mi
4.9 mi 1.6 mi 12:35 4:11:38 7:43/mi
6.6 mi 1.6 mi 12:34 4:24:12 7:39/mi
8.6 mi 2 mi 15:21 4:39:33 7:40/mi
9.8 mi 1.3 mi 10:31 4:50:04 8:12/mi
11.5 mi 1.6 mi 13:23 5:03:27 8:12/mi
13.1 mi 1.6 mi 14:06 5:17:33 8:35/mi
Total 13.1 mi 1:43:47 5:17:33 7:55/mi
Post race
Event comments:

The race went better than planned. I set a 22min PR on the course, 14mins off the bike and 8mins off the run. Taking a week or two off and then it's back to training for the half mary in October.




Last updated: 2013-07-02 12:00 AM
Swimming
00:38:03 | 2112 yards | 01m 48s / 100yards
Age Group: 79/206
Overall: 613/1222
Performance: Average
Suit:
Course:
Start type: Deep Water Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:16
Performance:
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:51:46 | 56 miles | 19.55 mile/hr
Age Group: 58/206
Overall: 354/1222
Performance: Good
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:41
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:43:47 | 13.1 miles | 07m 55s  min/mile
Age Group: 50/206
Overall: 296/1222
Performance: Good
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5]