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Liberty Triathlon - Half Ironman - Triathlon1/2 Ironman


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Maple Plain, Minnesota
United States
Cadence Multisports
58F / 14C
Precipitation
Total Time = 5h 29m 24s
Overall Rank = 100/234
Age Group = 35-39
Age Group Rank = 18/29
Event warmup:

Arrived around 6AM, set up transition and then went for a quick bike, run and then swim.
Swim
  • 37m 12s
  • 2112 yards
  • 01m 46s / 100 yards
Comments:

First couple hundred yards were rough - lots of bodies, arms, legs, etc. to fight through. Took about 10 minutes to really settle into a good rhythm.


What would you do differently?:

Get an OWS in before the first race of the year...

This was my first OWS of the year. We had planned on going out to Turtle lake the week leading up to the race but either work or weather got in the way.
Transition 1
  • 03m 23s
Comments:

slow! ugh.
Bike
  • 2h 50m 1s
  • 56 miles
  • 19.76 mile/hr
Comments:

First lap went well, was hitting my power #'s and happy with how things were going. Focused on avoiding big power spikes on the hills.

On the second lap the wind kicked up and I started to get cold. I was actually looking forward to the run so I could warm up.

What would you do differently?:

Nothing really, I was a little slower then last year but biked, much, much smarter as evidenced by my run time.
Transition 2
  • 03m 43s
Comments:

crazy slow due to...

1) I just couldn't get my hands to move!
2) Instead of suffering through the second half of the run with blistered toes, I decided to take the time to put on my toed socks.
Run
  • 1h 55m 8s
  • 13.1 miles
  • 08m 47s  min/mile
Comments:

The plan on the run was to take the first 3 miles easy - around a 9 min mile but I didn't do that - I think because of the shock of actually feeling good for the start of the run! Then settle into a 8:30 to 8:40 ish pace.

I was doing fine until the last part of mile 10. Miles 11 and 12 were really tough. Those hills just started to wear me down.


What would you do differently?:

Stick to the plan and take the first 3 miles easy. But overall, I was very happy with this run. Last year I ran a 10:15 pace and 02:14:15 split so dropping that to a 8:48 pace and 1:55:08 split was rewarding.


Post race
Warm down:

More like warm up. I found the hot coffee in the food tent and it was heavenly!

What limited your ability to perform faster:

2 hard weeks of training leading up to the race with really no taper and not having any long runs longer the 11 miles.

But I'm still happy with the results - I cut about 11 minutes off my time from last year.

Event comments:

Excellent race. Lots of aid stations on the run and clearly marked bike course.

Although some additional variety at the aid stations (run) would have been nice.





Last updated: 2010-03-03 12:00 AM
Swimming
00:37:12 | 2112 yards | 01m 46s / 100yards
Age Group: 16/29
Overall: 81/234
Performance: Average
Suit:
Course:
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:23
Performance: Below average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:50:01 | 56 miles | 19.76 mile/hr
Age Group: 14/29
Overall: 87/234
Performance: Average
Duration: 2:49:48 Work: 1866 kJ TSS: 191.6 (intensity factor 0.824) Norm Power: 189 VI: 1.03 Pw:HR: 0.58% Pa:HR: 1.22% Distance: 55.797 mi Elevation Gain: 1418 ft Elevation Loss: 1397 ft Grade: 0.0 % (22 ft) Min Max Avg Power: 0 400 183 watts Heart Rate: 128 169 151 bpm Cadence: 14 107 87 rpm Speed: 0 34.5 19.6 mph Pace 1:44 0:00 3:04 min/mi Altitude: 929 1064 1002 ft Crank Torque: 0 480 179 lb-in
Wind: Some
Course:
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:43
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:55:08 | 13.1 miles | 08m 47s  min/mile
Age Group: 17/29
Overall: 113/234
Performance: Good
1) 9:20, HR 153 (pee break added in) 2) 8:36, HR 157 3 and 4) 8:32, HR 160 5) 8:18, HR 162 6 & 7) 8:49, HR 162 8) 8:33, HR 166 9) 8:37, HR 168 10) 8:51, HR 167 11) 9:04, HR 168 12) 9:22, HR 163 13.1) 9:08, HR167
Course: out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Average
Race evaluation [1-5] 4

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2010-06-14 7:21 AM

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Veteran
561
5002525
Arden Hills, MN
Subject: Liberty Triathlon - Half Ironman


2010-06-14 7:38 AM
in reply to: #2919512

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Expert
1091
1000252525
St. Paul, MN
Subject: RE: Liberty Triathlon - Half Ironman
Nice race! Yeah, my wife couldn't get her hands to work in T2 either. That was not June weather!!
2010-06-14 8:57 AM
in reply to: #2919512


2

Subject: RE: Liberty Triathlon - Half Ironman
Great race, looks like you planned your race and raced your plan (sans the slighty faster start on the run)

Do you feel the rain on the run helped or hurt?

Is a true a 91 year old beat you on the bike??? Must have been riding a superfast yellow Cervelo!!!

2010-06-14 9:22 AM
in reply to: #2919785

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Veteran
561
5002525
Arden Hills, MN
Subject: RE: Liberty Triathlon - Half Ironman
KellyMc - 2010-06-14 8:57 AM Great race, looks like you planned your race and raced your plan (sans the slighty faster start on the run) Do you feel the rain on the run helped or hurt? Is a true a 91 year old beat you on the bike??? Must have been riding a superfast yellow Cervelo!!!


Kelly:  Funny!  Yeah, Mcbonks beat me on the bike, I'll give him that!   But hey, he's fast for an old guy!

2010-06-14 10:20 AM
in reply to: #2919890

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Champion
10008
50005000
, Minnesota
Gold member
Subject: RE: Liberty Triathlon - Half Ironman

Nice job!  It's hard to resist the potty break in mile 1 when you run right by 2 bathrooms and it's raining

2010-06-14 11:48 AM
in reply to: #2919512

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Champion
10742
5000500050010010025
Ames, IA
Subject: RE: Liberty Triathlon - Half Ironman
Nice job out there! Awesome improvement over last year


2010-06-14 8:01 PM
in reply to: #2920383

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Regular
72
2525
Central MN
Subject: RE: Liberty Triathlon - Half Ironman
Congrats on the finish. This was the first race where I was looking forward to the run - only because of my numb feet. I've always ridden sans socks and my toes were completely numb by the time I hit T2. See you at Chisago - I need to make sure I find you all before the race!
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