Ironman 70.3 Hawaii - Triathlon


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Kohala Coast, Hawaii
United States
World Triathlon Corporation
88F / 31C
Sunny
 		Total Time = 5h 34m 46s
Overall Rank = 265/1597
Age Group =
Age Group Rank = 32/141
Pre-race routine:

usual wake up call at 4am. make breakfast, coffee...sunscreen, get mentally focused
Event warmup:

warm up on beach. no swim, ran on the beach for a bit.
Swim
  • 36m 25s
  • 2112 yards
  • 01m 43s / 100 yards
Comments:

start was less crowded for me this year, found open water fairly fast. first buoy was hell, lots of aggression. remainder of the swim was straight forward, pretty open as I stayed more to the outside. Time improved from last year.
Transition 1
  • 03m 43s
Comments:

not as congested in T1 for me this year. got in and out pretty well.
Bike
  • 2h 49m 49s
  • 56 miles
  • 19.79 mile/hr
Comments:

Winds were mild in comparision, with some gusty conditions near Kawaihae.

For the most part, bike was smooth sailing. Felt good on the bike, but my time was off by a few minutes from last year.
Transition 2
  • 02m 38s
Comments:

typical
Run
  • 2h 02m 11s
  • 13.1 miles
  • 09m 20s  min/mile
Comments:

run was off this year for me. Felt ok but pace was slow. Just didn't have the run volume in training to support a solid performance I guess.
Post race
Warm down:

decent in the legs and wasn't cramping. very hot.

What limited your ability to perform faster:

needed more run volume in my training, otherwise similar to previous years.

Event comments:

again an awesome race by WTC. They had Kona Longboard again this year, which I guzzled down my 3 beer allotment.






Last updated: 2014-06-04 12:00 AM
Swimming
00:36:25 | 2112 yards | 01m 43s / 100yards
Age Group: 37/141
Overall: 422/1597
Performance: Good
Suit:
Course: CCW single loop
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:43
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:49:49 | 56 miles | 19.79 mile/hr
Age Group: 28/141
Overall: 253/1597
Performance:
Wind:
Course: single loop, right turn onto Queen K to Wa.ikoloa, then headed up to Hawi , and back to Mauna Lani to the Orchid T2.
Road: Smooth Dry Cadence: 95
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:38
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:02:11 | 13.1 miles | 09m 20s  min/mile
Age Group: 32/141
Overall: 265/1597
Performance: Below average
Course: meandering around golf courses and road to no where. single loop.
Keeping cool Good Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
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] 5