Ironman 70.3 Hawaii - Triathlon

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Kohala Coast, Hawaii
United States
World Triathlon Corporation
88F / 31C
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.
  • 36m 25s
  • 2112 yards
  • 01m 43s / 100 yards

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

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

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

  • 2h 02m 11s
  • 13.1 miles
  • 09m 20s  min/mile

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
00:36:25 | 2112 yards | 01m 43s / 100yards
Age Group: 37/141
Overall: 422/1597
Performance: Good
Course: CCW single loop
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:43
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:49:49 | 56 miles | 19.79 mile/hr
Age Group: 28/141
Overall: 253/1597
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:
Time: 02:38
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
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: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
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