Ford Ironman 70.3 California - Triathlon1/2 Ironman


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Oceanside, California
United States
Ironman North America
62F / 17C
Overcast
 		Total Time = 5h 02m 55s
Overall Rank = 239/1958
Age Group = M50-54
Age Group Rank = 5/88
Pre-race routine:

3-25-08

Race Goals

Swim: Strong/Long/Smooth/Fast, catch some fast feet
Bike: Settle into a solid rhythm, optimal gearing at all times
Run: Settle into a nice deep belly breathing pattern, fast & "uber" light feet; run like I stole something
Transitions: Organized, efficient, controlled

Best possible outcome on times:

S= 34'30"
T1= 4'30"
B= 2h35'
T2= 2'
R= 1h36'
T= 4h52'

The above is the predicted "best case" scenerio of Lar Dog on Saturday!
Swim
  • 34m 58s
  • 2112 yards
  • 01m 40s / 100 yards
Comments:

I had a good swim, and being in the 27th percentile (27%) in my AG is a really good showing and I am happy with the result. I listened to Coach Collins on going on controlled with long strokes, and it worked well. I felt totally comfortable on the swim and it was very satisfying.
Transition 1
  • 03m 6s
Comments:

Fast T1; I blazed through I doubt any one in my AG went as fast as me in transitions...
Bike
  • 2h 42m 11s
  • 56 miles
  • 20.72 mile/hr
Comments:

I hammered the bike (obviously), and had the fastest bike split in my AG. All of the hill climbing and hard rides in Santiago Canyon paid off (money in the bank as I say), and allowed me to really go for it on the bike. I came off the bike in 2nd place.
Transition 2
  • 01m 39s
Comments:

Blazing fast T2
Run
  • 1h 41m 1s
  • 13.1 miles
  • 07m 43s  min/mile
Comments:

Cramp in hamstring slowed me down after getting off to some good initial run splits. 2 guys in my AG passed me on the run. One guy passed me with 50 yards left in the race, but my hamstrings prevented me from responding; he beat me in the race overall by 2 seconds, pushing me to 5th place. My running is at maybe 80% right now, and I have to nurse my sore left ankle. Was a bit frustrating to have people pass me on the run!
Post race
Event comments:

Excellent race for Lar Dog, and another, PODIUM FINISH...Very proud of the day, and it was even better as Kim, Tony, and Erik, along with Tony's girlfriend Sabra, and our friend Erin from Minnesota came out to cheer on the DOG!




Last updated: 2008-01-10 12:00 AM
Swimming
00:34:58 | 2112 yards | 01m 40s / 100yards
Age Group: 24/88
Overall: 625/1958
Performance: Good
Suit:
Course:
Start type: Plus:
Water temp: 58F / 14C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:06
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:42:11 | 56 miles | 20.72 mile/hr
Age Group: 1/88
Overall: 193/1958
Performance: Good
NP=210 AW=197 HR=158 Average/171 Max Cad=89
Wind: Headwind
Course: Heavy winds slowed everyone down. This is a very tough course.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:39
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
Running
01:41:01 | 13.1 miles | 07m 43s  min/mile
Age Group: 8/88
Overall: 330/1958
Performance: Average
Course: Flat
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]