Ironman Kansas 70.3 - Triathlon1/2 Ironman

Finaly managed to put the wetsuit on correctly, no restriction in stroke or breathing.
Came to a complete stop twice. Once got pulled back by another swimmer.
Level of exertion correct, pacing correct, navigation could have been better.
Overall very happy with swim execution, but not the time.

Navigate better.

Same old, same old, slow and clumsy.

Bike execution dead on, as planned to the T. Excersized restraint when required, paced correctly, hydrated according to plan. Very happy.

Nothing, besides elevating the level of bike fitness.

Ok.

At the beginning of the run felt soo much energy as a result of correct pacing/hydration during swim/bike. I deviated from the target pace and ran faster in the first 6mi by about 15sec/mi. Meltdown came along with hamstring cramps......Slowdwn began about mi 8, with hamstring cramps both sides at mi 11,12,13. Stopped twice to stretch, limping to the end. Major slowdown in the last 3mi. That is what happens when you deviate from the plan and overestimate fitness and abillity levels. Prior to meltdown Garmin suggested sub 1:40 half split. Oh, well. That is something to work on.
Consumed 3 gels and 3 salt tabs.

Stick to the planned or sustainable pace for 13.1mi.

NONE


Lack of discipline to execute the run as planned.


MDOT RDs need to realize that they have to make accomodations for pre race warm ups and attmpt to simplify race logistics. Having 2 transitions does not help.