Rev3 Quassy - Half Rev - Triathlon1/2 Ironman


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Middlebury, Connecticut
United States
Revolution 3
72F / 22C
Sunny
 		Total Time = 6h 47m
Overall Rank = 541/745
Age Group = 40-45
Age Group Rank = 117/149
Pre-race routine:

Coffee and some oatmeal 3 hours before
Event warmup:

Swam 100 yards. water temp 66
Swim
  • 43m
  • 2112 yards
  • 02m 02s / 100 yards
Comments:

Sighting into the sun on after the first turn was a big challenge. I had my goggle kicked off at that point. Took some time to find. I had swam additional .10 according to garmin 910. Not sure if it was me or course was long. Anyway took my time. came out of water super fresh.
What would you do differently?:

Stay clear of feet
Transition 1
  • 03m 44s
Comments:

all good. no rush. my plan was to hold back and just get threw this course.
What would you do differently?:

nothing
Bike
  • 3h 30m
  • 56 miles
  • 16.00 mile/hr
Comments:

I tried not to look at my power or HR. I went by feel. I felt fine with the effort i gave. My plan was to hold back on the bike so I could run.

Avg Power: 212 W
Max Power: 512 W
Max Avg Power (20 min): 274 W
Left/Right Balance: 51/49 %
Left/Right Torque Effectiveness: 68/71 %
Left/Right Pedal Smoothness: 20/22 %
Normalized Power (NP): 244 W
Intensity Factor (IF): 1.06
Training Stress Score (TSS): 397.3
FTP Setting: 230 W
Work: 2,704 kJ

What would you do differently?:

Look at Data.
Transition 2
  • 02m 58s
Comments:

all good
Run
  • 2h 22m
  • 13.1 miles
  • 10m 50s  min/mile
Comments:

Was running a 9 min pace. Hit mile 4-5 which was straight up a dirt road. People warned me to walk it. I should have listened. Got my legs going at around a 10 min pace but felt defeated. mile 10-12 was a sufferfest. 12-13 was like scaling a wall. I only walked water stations but you would not know this by my time.
What would you do differently?:

More hill training.
Post race
Warm down:

water and a wet towel.

What limited your ability to perform faster:

I am not fat but I weigh 215 lbs. Going down hills are great but up is a problem. I was glad to add this race to my resume.

Event comments:

If your looking for a challenge this is it. I can not think of a harder 1/2. For me just getting through it was the accomplishment.




Last updated: 2014-05-02 12:00 AM
Swimming
00:43:00 | 2112 yards | 02m 02s / 100yards
Age Group: 107/149
Overall: 516/745
Performance: Average
Suit: x2
Course: triangle clockwise
Start type: Run Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Below average
Rounding: Average
T1
Time: 03:44
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:30:00 | 56 miles | 16.00 mile/hr
Age Group: 118/149
Overall: 149/745
Performance: Good
Avg HR 158 Max HR 173 Avg Power: 212 W Max Power: 512 W Max Avg Power (20 min): 274 W Left/Right Balance: 51/49 % Left/Right Torque Effectiveness: 68/71 % Left/Right Pedal Smoothness: 20/22 % Normalized Power (NP): 244 W Intensity Factor (IF): 1.06 Training Stress Score (TSS): 397.3 FTP Setting: 230 W Work: 2,704 kJ
Wind: Some
Course: Hills,hills, hills and more hills. it never ended
Road: Rough Dry Cadence: 82
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:58
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
02:22:00 | 13.1 miles | 10m 50s  min/mile
Age Group: 117/149
Overall: 541/745
Performance: Good
161 hr
Course: More hills. worst then bike course
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5