Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
65F / 18C
Overcast
 		Total Time = 5h 30m 26s
Overall Rank = 477/1734
Age Group = M45-49
Age Group Rank = 60/150
Pre-race routine:

Woke up at 5:30am and had toast, OJ and a breakfast bar.
Event warmup:

Rush around looking for my wife to drop off bag with. Had just enough time to get in and w/u for 5 min. before our 7:10 a.m. start.
Swim
  • 36m 8s
  • 2112 yards
  • 01m 42s / 100 yards
Comments:

Went out a tad hard and finally got exertion level to desired level by turn.
What would you do differently?:

Back off slightly in the beginning.
Transition 1
  • 02m 36s
Comments:

Ran up hill because there we people all over clipping in and missing. Worked like a charm.
What would you do differently?:

Nothing
Bike
  • 2h 50m 55s
  • 56 miles
  • 19.66 mile/hr
Comments:

Felt pretty good. Knee didn't act up until mile 40.
What would you do differently?:

Nothing
Transition 2
  • 02m 27s
Comments:

Very quick considering the distances.
What would you do differently?:

Nothing
Run
  • 1h 58m 20s
  • 13.1 miles
  • 09m 02s  min/mile
Comments:

I averaged about 8's through 7.5 or 8 miles, then the wheels fell off. It wasn't as much the pain as the lack of training leading up because of the pain. Adrenaline is apparently a very powerful thing, as soon after I finished, the knee was hurting pretty good. Surprised my placing was not a lot worse. I ended up walking about 0:30 every 2-4 minutes, like I had trained leading up to the race.

What would you do differently?:

Not get injured.
Post race
Warm down:

Iced the knee while stretching the rest of me.

What limited your ability to perform faster:

Knee injury

Event comments:

Overall, better than I would have thought. A bit frustrating since this effort confirmed my 5:15-5:20 target could have happened if I could have held it together.





Last updated: 2007-12-30 12:00 AM
Swimming
00:36:08 | 2112 yards | 01m 42s / 100yards
Age Group: 80/150
Overall: 0/1734
Performance: Average
Suit: Fit 2 Race Sleeveless
Course: Out and back
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 02:36
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
02:50:55 | 56 miles | 19.66 mile/hr
Age Group: 50/150
Overall: 0/1734
Performance: Good
Wind: Little
Course: Beautiful, two "hills" but really not bad.
Road: Rough Dry Cadence: 86
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:27
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:58:20 | 13.1 miles | 09m 02s  min/mile
Age Group: 79/150
Overall: 0/1734
Performance: Bad
Course: Rolly out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 1
Physical exertion [1-5] 1
Good race? No
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