MedExpress Mountaineer Triathlon - Half Ironman - Triathlon1/2 Ironman


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Morgantown, West Virginia
United States
HFP Racing
78F / 26C
Sunny
 		Total Time = 00m
Overall Rank = 142/293
Age Group = 35-39
Age Group Rank = 25/39
Pre-race routine:

woke up at 530 ate yogurt, oatmeal and 2 pop tarts. went down to load car. damn I locked my keys in the car. I do have everything I need but my wetsuit. Boy 2110 yards will be a long way to swim without my wetsuit. road with Dave to race site, The race director asked a Morgantown police if they could help me with my car. they jimmied me in before the race. very nice of them I thanked them immensely. set transition up got wetsuit on and went for a walk to the river
Event warmup:

stressing about my car, thats about it
Swim
  • 32m 32s
  • 2112 yards
  • 01m 32s / 100 yards
Comments:

boy either last year was long (38 min) or this year was short. I swam well but the time seems better than it should be.
What would you do differently?:

nothing
Transition 1
  • 04m 20s
Comments:

was a 250 yard run to T1 did fine but took some time, also I need more work on getting out of wetsuit. due to the length of the race I decided to not keep shoes on pedals. I also went no socks
What would you do differently?:

work at removing wetsuit
Bike
  • 2h 52m
  • 56 miles
  • 19.53 mile/hr
Comments:

I had a goal of keeping HR at 155-160 and not pushing too hard on the first loop. did real well with it the whole bike. Did have some moderate back pain on 2nd loop. I lost 3 bottles on the course from rough roads.
What would you do differently?:

need to strengthen the low back more.
Transition 2
  • 01m 25s
Comments:

need more work on dismount. I kept shoes on and unclipped vs pulling foot out before transition.
Run
  • 2h 05m 21s
  • 13.1 miles
  • 09m 34s  min/mile
Comments:

mile 1 to hard 740 mile HR was 172 way to high need to slow a bit, mile 2-4 was 903, 856 920, 950 then big hill 1048, 840, back to flat path 956 slowing down, 1125, ( don't know what happened here lost concentration) 923,923 big hill 1045 then 914. I ran half of the big hill and was happy with the hill time. really mad about the 11 min mile but what can you do. had a goal of 930 a mile and was just off. No tummy problems this year on the run a big wahoooooooooooo!
What would you do differently?:

keep up my concentration in the last part of the race.
Post race
Warm down:

walked around, had some pasta, drank a lot of H2O and left

What limited your ability to perform faster:

nothing I just need to become faster, most notablity in the run. Hit my goal (5:45) for the race . I let HR guid my race and it seemed to work well. didnt have any left and didnt bonk

Event comments:

they put on a good race, the town embraces it, would highly recomend it.




Last updated: 2007-06-08 12:00 AM
Swimming
00:32:32 | 2112 yards | 01m 32s / 100yards
Age Group: 11/39
Overall: 127/293
Performance: Good
Suit: yes
Course:
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 04:20
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:52:00 | 56 miles | 19.53 mile/hr
Age Group: 23/39
Overall: 126/293
Performance: Good
1st lap at 155-160HR @ 1 hour 23 min, 2nd lap same HR at 1 hour 28 min the hill I did spike 170HR
Wind: Some
Course: course was changed from last year to remove the killer hill. was more of a slow up grade and a lot less curves. most of the course was smooth but 4 miles in and out of town was bad
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:25
Overall: Good
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:05:21 | 13.1 miles | 09m 34s  min/mile
Age Group: 184/39
Overall: 31/293
Performance: Average
loop 1 HR 158 2nd loop 163HR,
Course: same as last year, 2 loops of 6+ miles. 4 miles flat, the killer hill then rolling for 2 miles.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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