Lake Stevens 70.3 Triathlon World Qualifier - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
64F / 18C
Overcast
Total Time = 5h 32m 17s
Overall Rank = 295/881
Age Group = M45-49
Age Group Rank = 24/64
Pre-race routine:

4:15am wake up. Walked over to Denny's for a bowl of Oatmeal, wheat toast & coffee. 20 minute drive to start. Checked over the bike & pumped up the tires. Tried to relax before the start.
Event warmup:

None really. Lots of walking around. Stretched. My knee had been bothering me all week & I was afraid of injuring it during a warmup. I was at the race, so I was going to save any injury for later!
Swim
  • 37m 46s
  • 2112 yards
  • 01m 47s / 100 yards
Comments:

Started out having a hard time navagating, drifting right. Once I moved to the bouys & found the underwater cable, I was able pick up the tempo. I was surprised with my time because I felt I had a good swim. I only got serious about swimming the first of June. Before that I was only swimming about 1500 or less a week.
What would you do differently?:

Swim more in preperation of the race. Go directly to the bouys.
Transition 1
  • 02m 48s
Comments:

I parking lot was rough asphalt. Very uncomfortable. Good placement in T1. Wetsuit came off easily. Took time putting on arm warmers for bike. excellent mount & getting into shoes.
What would you do differently?:

have a bigger towel to dry off with
Bike
  • 2h 56m 36s
  • 58 miles
  • 19.71 mile/hr
Comments:

Very happy with the bike. The course consisted of a leg out to a loop, done twice and returning the same way. The loop was up & down the whole time. One long climb & only about a mile of flat. I felt stronger toward the end. again, pleased based on my training & conditioning. Geared with a 12x27 <-- good choice!
What would you do differently?:

More training before
Transition 2
  • 02m 58s
Comments:

When I hit the ground off the bike, I found out that my feet were frozen! I could barely run into T2. I had to find a porta-john so I must have hydrated enough.
Run
  • 1h 52m 12s
  • 13.1 miles
  • 08m 34s  min/mile
Comments:

My feet were ice cubes the first mile. My first mile was the fastest split, go figure. I think i negative split the last half. Since the cheepskate race organizer didn't have mile markers for the whole course, it was hard to tell.
What would you do differently?:

train more? I started training & RUNNING for this race on May 1, 2008...
Post race
Warm down:

Walked it off.

What limited your ability to perform faster:

Knee Surgery on 12/19/07 & a very slow recovery

Event comments:

Limited mile markers on Bike & Run course.




Last updated: 2008-07-05 12:00 AM
Swimming
00:37:46 | 2112 yards | 01m 47s / 100yards
Age Group: 28/64
Overall: 0/881
Performance: Good
Suit:
Course: 1 loop. long out & back.
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:48
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:56:36 | 58 miles | 19.71 mile/hr
Age Group: 23/64
Overall: 0/881
Performance: Good
Wind: Little
Course: Hilly & technical. mostly rollers but two long climbs & a few medium climbs
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:58
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
01:52:12 | 13.1 miles | 08m 34s  min/mile
Age Group: 29/64
Overall: 0/881
Performance: Good
Course: Flat, with a long climb on the out & back portion. So you have to climb the hill 4 times
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 4