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Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
Total Time = 6h 23m 57s
Overall Rank = 1468/
Age Group = M35-39
Age Group Rank = 247/
Pre-race routine:

Back/neck sore 2 days leading to race.
Event warmup:

  • 46m 39s
  • 2112 yards
  • 02m 13s / 100 yards

Easy swim...was concerned becasue of lack of training, now I know I can always do the distance, no need to worry.
What would you do differently?:

well i only swam 5 times the 4 months leading up to the race. perhaps I could swim train.
Transition 1
  • 05m 40s

nothing, just took it easy here. another 2 minutes easy to improve...i just knew i didnt need it on this day.
  • 3h 07m 51s
  • 56 miles
  • 17.89 mile/hr

Bike course was great. I forgot about all the hills. Had some headwinds as well and a long flase flat back 1/3rd. Great course though. the Cd0.1 performed well.
BIKE SPLIT 1: 24.45 mi 24.45 mi (1:10:35) 20.78 mph
BIKE SPLIT 2: 56 mi 31.55 mi (1:57:16) 16.14 mph
TOTAL BIKE 56 mi. (3:07:51) 17.89 mph
Transition 2
  • 03m 35s
  • 2h 20m 12s
  • 13.1 miles
  • 10m 42s  min/mile

My mantra was "just run the entire first lap". Def lacked mental toughness here. Ran the entire first half in the 9's then allowed myself to have small walk breaks on the 2nd which really slowed me down overall.
RUN SPLIT 1: 3.275 mi 3.275 mi (32:31) 9:55/mi
RUN SPLIT 2: 6.55 mi 3.275 mi (33:36) 10:15/mi
RUN SPLIT 3: 9.825 mi 3.275 mi (35:55) 10:58/mi
RUN SPLIT 4: 13.1 mi 3.275 mi. (38:10) 11:39/mi
Post race
Warm down:

quick rinse off then headed back to LA

What limited your ability to perform faster:

swim training, run endurance.

Last updated: 2011-04-04 12:00 AM
00:46:39 | 2112 yards | 02m 13s / 100yards
Age Group: 283/
Overall: 1832/
Performance: Below average
Suit: desoto
Course: dog leg in bay
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 05:40
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:07:51 | 56 miles | 17.89 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Headwind
Course: headwind for a good 10 miles. lots of hills.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:35
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:20:12 | 13.1 miles | 10m 42s  min/mile
Age Group: 247/
Overall: 1468/
Course: easy course, just 2 inclines really.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2011-04-04 8:22 PM

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Subject: Ironman 70.3 California

2011-04-06 1:30 AM
in reply to: #3429769

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Extreme Veteran
Woodland Hills, CA
Subject: RE: Ironman 70.3 California
Good work on getting it done! Pretty sure I would drown if I only did 5 swim sessions.
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