Federal Escape Sprint Triathlon - TriathlonSprint


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Federal Way, Washington
United States
Trasition Times
Sunny
Total Time = 1h 39m 50s
Overall Rank = 80/94
Age Group = F25-29
Age Group Rank = 14/15
Pre-race routine:

I got to the race early to watch the Olympic race start. I set up my transition area and hung out down at the beach until the pre-race meeting.
Event warmup:

No warmup. Although I probably should have.
Swim
  • 07m 10s
  • 440 yards
  • 01m 38s / 100 yards
Comments:

I went out too fast and died toward the end. The lake was pretty warm and comfortable. I was passed by a few women on the way back. The sun was making siting hard.
What would you do differently?:

Pace myself. I love to swim fast but my swimming endurance needs work.
Transition 1
  • 04m 26s
Comments:

I was tired out from the swim and took too long in transition.
What would you do differently?:

Work on my swim/bike transitions so I don't feel like I am going to pass out after getting out of the water.
Bike
  • 53m 42s
  • 12 miles
  • 13.41 mile/hr
Comments:

I like this course. There are some hills but they are manageable. The course feels fast even though it is two loops. I am still really slow on the bike but it is my own fault. Not enough training.
What would you do differently?:

I just need to train more. As a beginner to cycling, I will improve quickly.
Transition 2
  • 00m 35s
Comments:

Since I don't have cycling shoes yet, I just had to rack my bike and take off my helmet.
What would you do differently?:

Nothing.
Run
  • 33m 54s
  • 3.1 miles
  • 10m 56s  min/mile
Comments:

My hair is really long so I spent some time trying to get it up so it wouldn't be bothering me during the run. I ran as much as I could and walked when I needed to. I passed a few people and made it my goal to not let the people I passed catch me. I think this more than anything made me run faster and longer.
What would you do differently?:

Work on my running endurance so I can run the entire distance.
Post race
Warm down:

One of my favorite things about this race is the post race pancake breakfast so my warm-down was eating a pancake smothered in maple syrup. I walked around a bit and looked at the results. There were still people finishing the race so no one was allowed to leave the parking area until everyone was done.

What limited your ability to perform faster:

I am a beginner to both cycling and running. I need to work on these more. Otherwise, I was 4 minutes faster this year than last. My swim and bike were slower this year but my run was a whole 7 minutes faster. It is kind of funny because I have been working out more on the bike than running but whatever.

Event comments:

I really enjoy this race. This is the second year it has been put on and I think they did a really good job. My only complaint is that the t-shirt and finisher's metal are the same design as last year. I wish they would have at least done it in a different color. I am planning on doing this race again next year.




Last updated: 2006-06-30 12:00 AM
Swimming
00:07:10 | 440 yards | 01m 38s / 100yards
Age Group: 2/15
Overall: 5/94
Performance: Average
Suit:
Course: Triangle counter-clockwise
Start type: Run Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 04:26
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:53:42 | 12 miles | 13.41 mile/hr
Age Group: 13/15
Overall: 87/94
Performance: Below average
Wind:
Course: 2 loops around park. Some hills.
Road:   Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:35
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:33:54 | 03.1 miles | 10m 56s  min/mile
Age Group: 14/15
Overall: 76/94
Performance: Average
Course: Loop around the park on residential streets.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 4