Five Mile Lake Triathlon

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Five Mile Lake Triathlon - TriathlonSprint


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Federal Way, Washington
United States
BuDu Racing
72F / 22C
Sunny
 		Total Time = 1h 13m 3s
Overall Rank = 56/216
Age Group = 55-59
Age Group Rank = 3/6
Pre-race routine:

Didn't sleep very well in the hotel. Got up 3 hours before the race, had a cup of coffee, an OJ and a bagel. I got to the race at 6:30 for the 8:00 start.
Event warmup:

Swam a bit. But very little
Swim
  • 8h 52m 3s
  • 440 yards
  • 2h 00m 55s / 100 yards
Comments:

Man I suck. I had to swim most of this via breast stroke. I just couldn't catch my breath in the swim.
What would you do differently?:

Who knows. Train harder I guess
Transition 1
  • 01m 5s
Comments:

Wet suit came off OK. Shoes when on fine. 2nd in age group.
What would you do differently?:

Nothing
Bike
  • 40m 29s
  • 14 miles
  • 20.75 mile/hr
Comments:

Pretty good effort on the bike. Faded a bit on the hills and had some gearting problems on the hills, but felt good and finished well.
What would you do differently?:

Need to train more on hills with the Tri-bike
Transition 2
  • 01m 1s
Comments:

Was only able to get one foot out of the shoes. So when I dismounted, I had one shoe on and one still in the peddles. I had to pull off the one shoe because I didn't want to run on the grass in the shoe. When I pulled it off, the liner came off and I had to reach down and grab it. I got my shoes on OK, but the lace clip came off and I had to tie my shoe by hand!
What would you do differently?:

Get the shoe clips set better...get my feet out of the shoes sooner.
Run
  • 21m 34s
  • 3.11 miles
  • 06m 56s  min/mile
Comments:

Felt comfortably hard on the run but stayed out of the red zone. Heart rate was over 150 the entire run. But I feel good about the 6:57 pace.
What would you do differently?:

More speed work in training
Post race
Warm down:

none

What limited your ability to perform faster:

not enough interval training




Last updated: 2011-05-26 12:00 AM
Swimming
08:52:03 | 440 yards | 2h 00m 55s / 100yards
Age Group: 3/6
Overall: 116/216
Performance: Bad
Suit: full wetsuit
Course: Out, across, back.
Start type: Wade Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting: Bad
Waves: Bad Navigation:
Rounding: Bad
T1
Time: 01:05
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:40:29 | 14 miles | 20.75 mile/hr
Age Group: 2/6
Overall: 50/216
Performance: Good
Wind: None
Course: Rolling hills with multiple turns
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 01:01
Overall: Below average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:21:34 | 03.11 miles | 06m 56s  min/mile
Age Group: 3/6
Overall: 62/216
Performance: Good
Course: Rolling
Keeping cool Average Drinking Not enough
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? No
Post race activities: Average
Race evaluation [1-5]

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2011-07-02 10:41 PM

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Subject: Five Mile Lake Triathlon
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