Heart of the Sound - TriathlonSprint


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Burton, Vashon Island, Washington
United States
60F / 16C
Overcast
 		Total Time = 2h 04m 10s
Overall Rank = 81/97
Age Group = 40-44
Age Group Rank = 7/11
Pre-race routine:

Walk/ride in from parking area. Set up transition. Scout paths.
Event warmup:

Ride once around 1.8 mile loop. Do slow warm up exercises. Sports drink.
Swim
  • 16m 55s
  • 875 yards
  • 01m 56s / 100 yards
Comments:

Right in the middle of the pack (women only - no stats for overall)
What would you do differently?:

Better siting on final stretch. Kept finding myself veering off to the right.
Transition 1
  • 02m 45s
Comments:

Pretty good.
What would you do differently?:

Make sure race number is secure. Be a little more intent on wetsuit removal.
Bike
  • 1h 06m 29s
  • 14.5 miles
  • 13.08 mile/hr
Comments:

Overall rank is for women only group, no stats for mixed.

My race number came off one of its belt hooks at very beg of course and a fiddled with it for a minute or so. Finally decided to tuck it into my suit and get on with it. Frustrating!
What would you do differently?:

Make sure my race number is secure. Do more hill training and practice shifting.
Transition 2
  • 02m 47s
Comments:

Don't know much technique about this transition, but not sure I'd change that much about it.
Run
  • 35m 18s
  • 3.8 miles
  • 09m 17s  min/mile
Comments:

Overall rank is women only. No stats for mixed group rank. I was really spent when I started the run and didn't think I had it in me. Just had to will myself on. Stride felt terrible. Very heavy legs. Felt better on second circuit.
What would you do differently?:

Do more brick workouts to get used to/better at the leg transition.
Post race
Warm down:

Walk around and stretch

What limited your ability to perform faster:

Lack of bike training on hills and on body mechanics of transition into running. More speed training on run.

Event comments:

It was a sweet race! Nice island vibe. Great cheerleaders. Can't wait to do it again next year!




Last updated: 2007-09-01 12:00 AM
Swimming
00:16:55 | 875 yards | 01m 56s / 100yards
Age Group: 7/11
Overall: 21/97
Performance: Average
Suit: sleeveless wetsuit
Course: salt water, triangular course around two bouys. Mostly sandy bottom at start. Shell beach at finish.
Start type: Wade Plus: Shot
Water temp: 65F / 18C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Below average
Rounding: Below average
T1
Time: 02:45
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
Biking
01:06:29 | 14.5 miles | 13.08 mile/hr
Age Group: 7/11
Overall: 32/97
Performance: Average
Wind: Little
Course: Hilly! But also very pretty. Some coastal views, some pastures, some nice farm houses. Hills were long. Some nice downhills too though.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Below average
Race pace: Hard Drinks: Not enough
T2
Time: 02:47
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
00:35:18 | 03.8 miles | 09m 17s  min/mile
Age Group: 8/11
Overall: 29/97
Performance: Average
I'm pretty sure my heartrate was redlining most of this run. Didn't wear monitor though.
Course: Residential loop 1.8+ miles. A couple of hills.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
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? No
Post race activities: Average
Race evaluation [1-5] 4