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5430 Long Course Triathlon - Triathlon1/2 Ironman

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Boulder, Colorado
United States
5430 Sports Corp.
79F / 26C
Total Time = 6h 30m 33s
Overall Rank = 772/1000
Age Group = M 40-44
Age Group Rank = 86/99
Event warmup:

No real bike or run warmup. I was afraid about my knee (couldn't run at all the day before) so only ran about 100 yards to test it out.
Short swim warm up, maybe 200 yards.
  • 45m 35s
  • 2112 yards
  • 02m 10s / 100 yards

Dialed it back a bit in oreder to save myself for later.
What would you do differently?:

Transition 1
  • 02m 37s

Took time to put on socks and gather my nutrition for my pockets. this was a little slow
  • 3h 19m 13s
  • 56 miles
  • 16.87 mile/hr

Was trying to avg only 17mph in order to have something left for the run. First lap was 18, second one brought it down to 17. Stopped to pee once
Transition 2
  • 03m 2s

Had to pee
  • 2h 20m 8s
  • 13.1 miles
  • 10m 42s  min/mile

Took it easy the first loop. About 10:30 miles according to my watch (which isn't quite right). Second loop was evenly split with first loop. Not a single person passed me the second loop, of course all the fast people were gone by then, since I started in the second to last wave. Only walked through the aid stations. Each aid station I filled my bottle with one cup and wore another. Never walked at all except at aid stations!!
What would you do differently?:

Nothing, went as good as I could have hoped.
Post race
Warm down:


What limited your ability to perform faster:

Poor training the last month.

Event comments:

Another great 5430 event!

Last updated: 2007-11-21 12:00 AM
00:45:35 | 2112 yards | 02m 10s / 100yards
Age Group: 85/99
Overall: 715/1000
Performance: Good
Suit: Full Xterra
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 02:37
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:19:13 | 56 miles | 16.87 mile/hr
Age Group: 97/99
Overall: 896/1000
Performance: Good
Wind: Little
Course: 2 loops
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:02
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:20:08 | 13.1 miles | 10m 42s  min/mile
Age Group: 68/99
Overall: 648/1000
Performance: Good
Course: 2 loops
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2008-08-14 5:55 PM

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Woodland Park, CO
Subject: 5430 Long Course Triathlon
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