Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
74F / 23C
Sunny
 		Total Time = 5h 43m 33s
Overall Rank = 362/882
Age Group = 40-44
Age Group Rank = 49/102
Pre-race routine:

My breakfast was eaten by 3:40am. Hour drive to get to Lake Stevens. Set up my transition area and topped off my tires. Saw Michellie Jones. Had 1 Gel 20min before start.
Event warmup:

Did some light warmup in the lake before. Not much room to warm up.
Swim
  • 36m 38s
  • 2112 yards
  • 01m 44s / 100 yards
Comments:

I felt very comfortable on the swim despite massive nerves beforehand. I probably could have pushed it a lot harder. I was worried about conserving my energy too much. Lake was really soupy at the start and the finish.
What would you do differently?:

Swim harder and stay closer to the bouys to follow anchor wire.
Transition 1
  • 02m 35s
Comments:

I purposely took my time. I had a little trouble with the wetsuit with my wrists.
What would you do differently?:

Not much, just get faster at doing it.
Bike
  • 3h 01m 4s
  • 56 miles
  • 18.56 mile/hr
Comments:

It starts to wear on you towards the end. I was trying to ride conservatively to save my legs for the run.
What would you do differently?:

Ride the course more beforehand.
Transition 2
  • 03m 52s
Comments:

It was hard running on asphalt. Couldn't go as fast as I wanted. I also took a wiz in transition.
What would you do differently?:

Maybe keep my shoes on.
Run
  • 1h 59m 26s
  • 13.1 miles
  • 09m 07s  min/mile
Comments:

It was a hard run. I did feel better on the second loop, but it was a struggle. I think i stopped at every water station. My knee started to feel lose on the 2nd loop but it never got as bad as I thought it might.
What would you do differently?:

I need to really work on my running. I've got to do some 1/2-marathons and a marathon or 2.
Post race
Warm down:

Lots of stretching. Tried to get a massage but it was an 1-1/2 hour wait.

What limited your ability to perform faster:

I could train better especially need to work on running. I think I could push myself more in the swim.

Event comments:

Very well run race. The most organised one I've done. I'd like to do it again.




Last updated: 2009-01-30 12:00 AM
Swimming
00:36:38 | 2112 yards | 01m 44s / 100yards
Age Group: 0/102
Overall: 306/882
Performance: Average
Suit: yes
Course: Long rectangle. If you can stay close to the bouys you can follow the anchor line which is about 5ft below the surface. You can off that instead of looking up.
Start type: Deep Water Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:35
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:01:04 | 56 miles | 18.56 mile/hr
Age Group: 0/102
Overall: 361/882
Performance: Average
Wind: None
Course: Lots of up and down.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:52
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
01:59:26 | 13.1 miles | 09m 07s  min/mile
Age Group: 0/102
Overall: 421/882
Performance: Below average
Course: 2-Loop course with good hill on th out & back portion. Plenty of water stations
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5