Duke Liver Center Half - Triathlon1/2 Ironman


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Raleigh, North Carolina
United States
North Carolina Triathlon Series
75F / 24C
Sunny
 		Total Time = 5h 44m 23s
Overall Rank = /
Age Group = 25-29
Age Group Rank = 0/
Pre-race routine:

Power bar and hydrate
Event warmup:

2 mile Run, Stretching
Swim
  • 46m 26s
  • 2112 yards
  • 02m 12s / 100 yards
What would you do differently?:

Train for swimming more
Transition 1
  • 02m 15s
What would you do differently?:

Transition Faster...with a wet suit would have added another minute
Bike
  • 2h 56m 49s
  • 56 miles
  • 19.00 mile/hr
Comments:

I was ready to be off my bike at mile 40! Jenn and Jamie, thanks for the motivational chalk signs
What would you do differently?:

Build over the winter to maintain a faster race pace
Transition 2
  • 02m 6s
Comments:

Transition was just slow...They need work
Run
  • 1h 56m 49s
  • 13.1 miles
  • 08m 55s  min/mile
Comments:

Very hard course. Drinking at every water station and I was still overheating. I was disappointed with the run overall...too much walking on some of the harder hills. When I was running my pace was strong and what I wanted, but walking killed my overall time.
What would you do differently?:

No walk breaks. And don't get injured 1 1/2 weeks befor the 1/2 iron man next year
Post race
Warm down:

walking, stretching, wading in the lake to cool off. Post race massage 3 days later.

What limited your ability to perform faster:

Heat, Recent Injury, and it was only my first 1/2 IM distance.

Event comments:

I'm signing up again next year!!




Last updated: 2006-10-15 12:00 AM
Swimming
00:46:26 | 2112 yards | 02m 12s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: No Wet Suit
Course: Jordan Lake: Rectangular
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 02:15
Performance: Below average
Cap removal: Below average Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:56:49 | 56 miles | 19.00 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Some with gusts
Course: Hilly. Road Surface was variable
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:06
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
01:56:49 | 13.1 miles | 08m 55s  min/mile
Age Group: 0/
Overall: 0/
Performance: Average
Course: All Hilly
Keeping cool Below average Drinking Not enough
Post race
Weight change: %??
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Below average
Race evaluation [1-5] 3