Ironman 70.3 Hawaii - Triathlon

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Kohala Coast, Hawaii
United States
World Triathlon Corporation
88F / 31C
Total Time = 5h 43m 45s
Overall Rank = 355/1514
Age Group = 50-54
Age Group Rank = 32/136
Event warmup:

short beach run and stretch. short swim.
  • 41m 43s
  • 2112 yards
  • 01m 59s / 100 yards

good visibility. little contact throughout. nice and mellow swim.

purposely took it easy since my swim training was lacking somewhat and didn't want to burn my matches too early.
Transition 1
  • 04m 7s

long run from bike position, ran in bare feet, then put on shoes at the start line.
  • 2h 43m 16s
  • 56 miles
  • 20.58 mile/hr

felt solid on the bike. overcast skies kept the winds and heat down. Some rain getting into hill climb to Hawi, which was fine.
Transition 2
  • 03m 21s

they use a "time arrived" method of racking bikes, which seems to work pretty well.
  • 2h 11m 8s
  • 13.1 miles
  • 10m 01s  min/mile

tough course and really steamy hot.
you felt the heat coming up through the moist grass in the golf course sections.
Also being a 2 lap course this year, it was 2 trips to "road to nowhere" which made it harder IMO.

the best strategy I had was to keep cool with ice in my hat.
Post race
Warm down:

walk around and eat, hydrate

Event comments:

as usual, WTC puts on a great race. my 7th time doing this 70.3 and it is always a good time and a test of my endurance and training.

Not my best performance, but I think there were some positives. This race proves that using my indoor virtual trainer can prepare me well for the bike. And my run wasn't speedy but I enjoyed having a good set of feet without injury this year.

Last updated: 2016-06-06 12:00 AM
00:41:43 | 2112 yards | 01m 59s / 100yards
Age Group: 65/136
Overall: 745/1514
Performance: Average
Suit: one piece
Course: ccw rectangle
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 04:07
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:43:16 | 56 miles | 20.58 mile/hr
Age Group: 38/136
Overall: 353/1514
Performance: Good
Wind: Some
Course: out and back to Hawi
Road: Smooth Wet Cadence: 90
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 03:21
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:11:08 | 13.1 miles | 10m 01s  min/mile
Age Group: 32/136
Overall: 355/1514
Performance: Average
Course: 2 lap course around the Mauni Lani area
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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