Troika Half Iron Triathlon

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Troika Half Iron Triathlon - Triathlon1/2 Ironman


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Spokane, Washington
United States
Troika
82F / 28C
Overcast
 		Total Time = 6h 56m 15s
Overall Rank = 168/178
Age Group = 50-54
Age Group Rank = 10/10
Pre-race routine:

Bus transportation to race start is available from Red Lion at the Park



Event warmup:

I had an ensure, oatmeal, banana and Power Bar for breakfast. I then headed to the lake. After making sure T2 was setup. I put on my wetsuit and headed to the water for an short, slow warmup swim.
Swim
  • 51m 44s
  • 1931 meters
  • 02m 41s / 100 meters
Transition 1
  • 05m 7s
Bike
  • 3h 20m 1s
  • 56 miles
  • 16.80 mile/hr
Transition 2
  • 02m 12s
Comments:

The volunteers had my gear ready to go. I changed into running gear and took off.
Run
  • 2h 37m 11s
  • 13.1 miles
  • 12m  min/mile
Comments:

Wow, what I can say about the run. I started slow and went even slower.
Post race
Warm down:

No real warm-down, I sat down for 5 minutes stuffed some snacks in my mouth and went to find Marcia. I had eaten so many Gu’s and Power Bars I wasn't hungry for anything else.




Last updated: 2010-06-28 12:00 AM
Swimming
00:51:44 | 1931 meters | 02m 41s / 100meters
Age Group: 0/10
Overall: 0/178
Performance: Average
Suit: ProMotion
Course: The course was a 1.2 clockwise loop on Medial Lake. The water was about 70 degrees and the water was pretty smooth. There were about __ participants so there was only one wave. My navigation was fair. I picked out a landmark close to the three turns. I used bilateral breathing and lifted my head every 12 strokes.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 05:07
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:20:01 | 56 miles | 16.80 mile/hr
Age Group: 0/10
Overall: 0/178
Performance: Average
Wind: Headwind
Course: The bike course began at Medial Lake’s Waterfront Park, the course went south to a turn around and then back to the east side of Clear Lake through Medical Lake. The course then turned north then east taking me through Seven Mile Park and finishing in Riverfront Park in Spokane.
Road: Smooth Dry Cadence: 85
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:12
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:37:11 | 13.1 miles | 12m  min/mile
Age Group: 0/10
Overall: 0/178
Performance: Average
Course: Leaving the Park Carousel we traveled east on the Centennial Trail along the Spokane river crossing the river on the Kardong Footbridge behind Gonzaga University. At the Hamilton street foot overpass we crossed to the north bank of the Spokane River. We then took Upriver Drive to the turnaround point at 6.55 miles then returned back to the run start. There were several aid stations with water, sports drink, and fruit are located throughout the course.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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] 3

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2010-10-04 4:32 PM

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Subject: Troika Half Iron Triathlon
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