Lake Logan Half - Triathlon

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Canton, North Carolina
United States
Set Up Events
68F / 20C
Total Time = 7h 13m 39s
Overall Rank = 307/339
Age Group = 45-49
Age Group Rank = 65/71
  • 54m 42s
  • 2112 yards
  • 02m 35s / 100 yards

This is my worst discipline by far. Need to do a lot more training
What would you do differently?:

Train better
Transition 1
  • 09m 9s

I was not really concerned about my transition times and just wanted to make sure that I left with everything attached and all of my fueling items.
What would you do differently?:

I will work on my transitions for my events for next year as I get more serious about my finish times
  • 3h 28m
  • 56 miles
  • 16.15 mile/hr

Need to do more hill training.
Transition 2
  • 05m 44s

Again, I was not really concerned with my T times and wanted to make sure I had everything I needed for the run
  • 2h 36m 6s
  • 13.1 miles
  • 11m 55s  min/mile

Took me about 2 miles to get into a groove as I was cramping really bad. My hammies were screaming at me and had to walk about 1/2 of the first 2 miles. Reached the turnaround and was downhill for the next 4 miles and I made up a lot of time. made the turn for the second loop and was doing well until about mile 9 and then my calves starting cramping really really bad and had to walk run the rest of the way. Ran about 1/4 mile then walked 30 steps and repeat.
What would you do differently?:

Need to get a better handle on my fluid and electrolyte intake to alleviate the leg cramps.
Post race
Warm down:

Hit the medical tent for some ice for my knees then headed to the food tent for a turkey sandwich and protein drink.

What limited your ability to perform faster:

Tweaked my knee about 4 weeks prior to the event so didn't do any running 3 weeks prior to event. Also did not do anywhere near enough time in the pool/open water. Need to do a better job at swim training.

Event comments:

Well run event. Plenty of volunteers to help and very friendly. With this being my first half IM I am somewhat pleased with my results. My goal was to finish in under 7:30:00 and I accomplished that.

Last updated: 2014-08-04 12:00 AM
00:54:42 | 2112 yards | 02m 35s / 100yards
Age Group: 0/71
Overall: 0/339
Performance: Below average
Suit: full sleeve
Course: very calm and crystal clear water
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Remainder: Below average
Breathing: Below average Drafting:
Waves: Navigation:
Time: 09:09
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
03:28:00 | 56 miles | 16.15 mile/hr
Age Group: 0/71
Overall: 0/339
Performance: Average
Wind: Little
Course: first 25 miles or so were rolling hills and I was making really good time but then the course turned sadistic around mile 35 and I lost all of that time back. Was on pace for sub 3:00:00 ride
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Below average
Race pace: Hard Drinks: Not enough
Time: 05:44
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:36:06 | 13.1 miles | 11m 55s  min/mile
Age Group: 0/71
Overall: 0/339
Performance: Below average
Course: 2 loop course. First 3 miles are uphill at about a 1-2% grade
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4