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Ironman Kansas 70.3 - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
80F / 27C
Total Time = 5h 25m 14s
Overall Rank = 342/1476
Age Group = M30-34
Age Group Rank = 65/208
Pre-race routine:

Woke up @ 4 when the wind really started howling. Never really went back to sleep. Got out of the tent @ 5:30 and headed to T2 to drop off my run gear. Went back and set up T1 then waited at my campsite until about 7.
  • 39m 38s
  • 2112 yards
  • 01m 53s / 100 yards

Roughest water I have ever swam in. Crazy chop out there. Went way off line on the way out and also on the way back. I never have sighting trouble- gonna chalk this up to the rough water. ~35 minutes last year.
Transition 1
  • 03m 41s

Took my time here. Didn't want to make any mistakes.
  • 2h 54m 46s
  • 56 miles
  • 19.23 mile/hr

Limited bike training this year so I didn't really know what to expect from this ride. Very conservative the first 20 miles- probably too conservative. 2nd half of the bike felt great and I really made up a lot of ground here. Seemed like we had a lot of headwind the second half, but it really didn't bother me too much. 3:05 last year.
What would you do differently?:

Pick up the pace earlier. I probably left a few minutes out there in fear of losing it on the run as I have in my past halfs.
Transition 2
  • 02m 15s

Took it slow here as well.
  • 1h 44m 54s
  • 13.1 miles
  • 08m 01s  min/mile

This was the first race of this distance that I really felt good on the run. Started fast, but comfortable. Probably ran the middle few miles a little too quickly. Walked the hill on both laps and every aid station. Probably didn't need to walk so much, but I REALLY didn't want to fail in the second half of the run like I have in the past. Started to get fatigued around mile 11 and got a nasty cramp. Limped it in, but I would consider this a great run compared to my other attempts. 2:05 last year.

RUN SPLIT 1: 2.5 mi 2.5 mi (19:13) 7:41/mi
RUN SPLIT 2: 7.75 mi 5.25 mi (38:28) 7:19/mi
RUN SPLIT 3: 9 mi 1.25 mi (12:16) 9:48/mi
RUN SPLIT 4: 13.1 mi 4.1 mi (34:57) 8:31/mi
Post race
Event comments:

Didn't really know what to expect from this one. The run training I put in over the winter was a huge help. 25 minute HIM PR!!

Last updated: 2011-03-22 12:00 AM
00:39:38 | 2112 yards | 01m 53s / 100yards
Age Group: 51/208
Overall: 349/1476
Performance: Below average
Suit: Xterra Vortex 3
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: High
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
Time: 03:41
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed: Good
02:54:46 | 56 miles | 19.23 mile/hr
Age Group: 0/208
Overall: 0/1476
Performance: Good
Wind: Some
Course: Couple of out and backs. Moderately hilly. Good flats thrown in as well.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks:
Time: 02:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:44:54 | 13.1 miles | 08m 01s  min/mile
Age Group: 0/208
Overall: 0/1476
Performance: Good
Course: 2 loops. Mostly flat. One hill.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5

2011-06-13 1:52 PM

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Subject: Ironman Kansas 70.3

2011-06-13 9:38 PM
in reply to: #3546691

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Ames, IA
Subject: RE: Ironman Kansas 70.3
Awesome PR, buddy!  Great to see you this weekend!
2011-06-14 12:39 PM
in reply to: #3546691

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Extreme Veteran
Olathe, KS
Subject: RE: Ironman Kansas 70.3
Excellent improvement from last year, particularly on the bike and run. Good job!
2011-06-19 5:51 PM
in reply to: #3546691

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Payson, AZ
Subject: RE: Ironman Kansas 70.3
Nice job on the race.  Sounds like the conditions added a little extra challenge that barely even registered with you. 
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