Square Lake Triathlon - Sprint Distance

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Square Lake Triathlon - Sprint Distance - TriathlonSprint


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Stillwater, Minnesota
United States
Vacation Sports
51F / 11C
Sunny
 		Total Time = 1h 51m 53s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 0/
Pre-race routine:

Woke up at 4:15. Had a few other things to round up. Got out of the house at 5:05. Stopped at McDonald's and picked up 2 Egg McMuffins for Cindy and I. It actually is a pretty good pre-race food. Fits most of the conditions: 300 calories, right blend of carbohydrates and protein. Only 2 grams high on the fat. Drove out to Square Lake.

Cindy and I got set up next to each other. Ended up talking quite a bit to the college student next to us doing the race. Checked tire pressure and pumped up all 4 tires. Jason called when we got there. There was a detour for Manning north, and he missed it. He got there just fine.

Saw quite a few people there. Becca was just down the row (I see her at Edinborough quite a bit). Bill from the Y. Wally was at this race too doing a relay (swim), and saw Becki's brother Scott (we missed you Becki!).
Event warmup:

A quick 100 yd warmup. The air temp was cold (51), but the water felt pretty good.
Swim
  • 16m 3s
  • 880 yards
  • 01m 49s / 100 yards
Comments:

Decided to line up in the middle front. Not a lot of traffic, but then again, not a lot of opportunity to draft either.

This swim felt hard to me. Got to about 400 yds, and felt like I couldn't get enough oxygen. At about 650 yds, felt much better and kicked it in.
What would you do differently?:

Maybe start out a little slower.
Transition 1
  • 02m 10s
Comments:

I was tired after the swim. My wetsuit just kinda hung around my ankles until I had enough energy to pull it off. :)

Nothing big here. Was planning on throwing on a LS shirt and light gloves for the bike, since it was still cool (51), but the sun was shining, and I saw A LOT of triathletes running out of transition with just tri tops. So I did too. :)


What would you do differently?:

Nothing.
Bike
  • 52m 41s
  • 18 miles
  • 20.50 mile/hr
Comments:

It was cool for the 1st mile, but since this was a hilly course, I warmed up pretty fast. Drank all of the Gatorade in my aerobottle. I took a gel at mile 16.

It was tough being aggresive on the uphills. A lot of time on the course there were cyclists 2 abreast, and it was tough to pass, with open traffic on the left.
What would you do differently?:

Try to shift less on the hills.
Transition 2
  • 01m 33s
Comments:

Decided to go with socks. Nothing big here either.
What would you do differently?:

Nothing.
Run
  • 39m 28s
  • 5 miles
  • 07m 53s  min/mile
Comments:

I just ran it nice and slow the 1st mile. Tried to get my HR down, and I knew I was in for some hills (9:40). Strategy was to 'run' up the hills, o.k., maybe shuffle. I just took smaller, quicker steps. Ran in the 8:17 min/mile range through miles 2-4. Started to really pick up the pace, and ran the last mile in 5:17! I find that hard to believe, but I did hit my split button exactly at mile 4. Ran in strong to the finish. I think I left too much for the end. :) Despite that, I feel good about smashing last year's run time, averaging sub-8s for the overall run.
What would you do differently?:

Run a little stronger through the middle of the run.
Post race
Warm down:

Saw Scott, Chuck (co-worker), Jason and Wally at the finish. Took everything from transition and loaded it into the van. Ran back to mile 3 to help Cindy run in. She was so afraid she was going to be last. She wasn't. She finished in 2:35.

What limited your ability to perform faster:

Mentally being done with the tri season.

Event comments:

Great season closer. PR was unexpected, especially coming off of vacation. The lake water is great, the course is hilly, but beautiful. Would rather not run on dirt roads, but it was only for a mile.

I will do this next year with Jason and Cindy, and if I register before January 1st, it's half price!




Last updated: 2008-03-27 12:00 AM
Swimming
00:16:03 | 880 yards | 01m 49s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: BlueSeventy sleeveless
Course: Rectangular (clockwise)
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 02:10
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
00:52:41 | 18 miles | 20.50 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Little
Course: Hilly, but BEAUTIFUL. Lots of horse farms/'ranches'
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 01:33
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:39:28 | 05 miles | 07m 53s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
1 - 9:40, 2 - 8:18, 3 & 4 - 16:15 (8:17.5 average), 5 - 5:17! I find this one very hard to believe, but I hit my split button right at the mile 4 marker...
Course: Hilly. Big hill on a dirt road right at mile 3. Downhill until 4.5, then a slight uphill to the finish.
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
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

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2008-09-06 1:54 PM

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Pro
4541
2000200050025
A farming town in MN
Subject: Square Lake Triathlon - Sprint Distance

2008-09-06 2:56 PM
in reply to: #1655138

Expert
638
50010025
Subject: RE: Square Lake Triathlon - Sprint Distance
Nice race! That hill (or it felt like a series of hills) between miles 2 and 3 on the dirt was a killer. Nobody was the same after that!

My Garmin indicated that the last mile was more like .8 miles. I heard several comment that it felt short. Regardless of how long it was, you had some great negative splits on the run.

My race report will be coming up soon. I'll definately do this again. Everyone needs a late season race on their schedule.
2008-09-06 2:57 PM
in reply to: #1655138

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Extreme Veteran
307
100100100
Subject: RE: Square Lake Triathlon - Sprint Distance

Congrats on the PR!!!

Great race & sounds like a wonderful run.  Nice job going back for Cindy.  You're the man!

2008-09-06 4:17 PM
in reply to: #1655138

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Science Nerd
28760
50005000500050005000200010005001001002525
Redwood City, California
Subject: RE: Square Lake Triathlon - Sprint Distance
Nice job on the tri today!  Congrats on the PR!!
2008-09-06 6:59 PM
in reply to: #1655138

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Royal(PITA)
14270
50005000200020001001002525
West Chester, Ohio
Subject: RE: Square Lake Triathlon - Sprint Distance
Awesome job getting a PR today!  Great that you paced Cindy in too
2008-09-07 1:29 PM
in reply to: #1655511

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Square Lake Triathlon - Sprint Distance
Great race, Sal!  I'm glad the weather was so nice for you all.  Tell Cindy congrats too.

2008-09-08 6:58 AM
in reply to: #1655138

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Expert
1157
10001002525
Tremonton, Utah
Subject: RE: Square Lake Triathlon - Sprint Distance

Congratulations!  I officially owe you steak when you get here or I get there!   That was a stellar performance!   And then to be chivalrous and pace cindy in.. well, that's awesome.  2:35 -- she wasn't even close to being last I bet.

Anyway -- great job!  and yea -- that last mile had to be short!  

 

2008-09-08 7:37 AM
in reply to: #1655138

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Master
1397
1000100100100252525
Granvile, Ohio
Subject: RE: Square Lake Triathlon - Sprint Distance
Nice work Sal!  PR is a GREAT way to end a GREAT season for you.  Congrats!
2008-09-08 5:09 PM
in reply to: #1655138

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Elite
3687
20001000500100252525
Subject: RE: Square Lake Triathlon - Sprint Distance
Geez, now your swimming fast also.  Great race Sal.
2008-09-08 7:56 PM
in reply to: #1655138

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Veteran
230
10010025
Minnesota
Subject: RE: Square Lake Triathlon - Sprint Distance
Congratulations on a great race Sale! Some of us chose not even to show up. That's great that Cindy did it with you too.
2008-09-09 9:20 AM
in reply to: #1655138

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Extreme Veteran
366
1001001002525
"the wave", iowa
Subject: RE: Square Lake Triathlon - Sprint Distance
congrats on the four minute pr!  behold the power of the egg mcmuffin!

2008-09-09 9:39 AM
in reply to: #1655138

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Pro
4675
20002000500100252525
Wisconsin near the Twin Cities metro
Subject: RE: Square Lake Triathlon - Sprint Distance
Nice job Sal !!
2008-09-09 10:00 AM
in reply to: #1655138

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Member
269
1001002525
Minneapolis, MN
Subject: RE: Square Lake Triathlon - Sprint Distance
Woohoo, way to end the season with a PR. Stay healthy this winter!
2008-09-09 11:09 AM
in reply to: #1655138

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Master
2346
200010010010025
Dayton, Minnesota
Bronze member
Subject: RE: Square Lake Triathlon - Sprint Distance
Congratulations to you both! Nice race!
2008-09-09 6:42 PM
in reply to: #1655138

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Pro
4507
20002000500
Simpsonville, SC
Subject: RE: Square Lake Triathlon - Sprint Distance
WTG! It is always a wonderful feeling to end the season on high note. Makes all that training worth it. Great job! You've had a lot of awesome improvements this year!


2008-09-09 7:09 PM
in reply to: #1655138

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Master
2808
2000500100100100
, Minnesota
Subject: RE: Square Lake Triathlon - Sprint Distance
Nice job Sal! Looks like the swim was a little short this year.

Great job all around.

2008-09-09 9:03 PM
in reply to: #1655138

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Master
1572
10005002525
PA
Subject: RE: Square Lake Triathlon - Sprint Distance
Way to go Sal!!!  Nice to wrap up the season with a PR.  I say, believe 5:17 and just enjoy it!
2008-09-10 8:58 PM
in reply to: #1655138

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Pro
4216
20002000100100
Sous Mon Diadème
Subject: RE: Square Lake Triathlon - Sprint Distance
Woohooo!!!  Congrats on a great race and on your PR!  Big props to Cindy, too .
2008-09-11 8:17 AM
in reply to: #1655138

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Elite
2515
2000500
Between the Devil and the Deep Blue Sea
Subject: RE: Square Lake Triathlon - Sprint Distance

Great race Sal! Verrrry speedy.

Re: mile 5, this is all I gotta say - WHAT?!?! You mean the 5 mile advertised Randy run might not be exactly 5 miles?!?! Tongue out

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