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Anthracite - TriathlonOlympic

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Jim Thorpe, Pennsylvania
United States
72F / 22C
Total Time = 3h 32m 47s
Overall Rank = /130
Age Group = 40-44
Age Group Rank = 0/
Pre-race routine:

Alarm at 5 am. Cliff Bar, Starbucks doubleshot, 1/2 cup coffee, to the race site, set up and into the lake for warm-up swim.
Event warmup:

Swim for 5 minutes.
  • 33m 57s
  • 1640 yards
  • 02m 04s / 100 yards

Best part of my race. Hoped for a better time, but I drafted well, and sited really well.
What would you do differently?:

My time in the pool has been very light. That was a relatively easy pace, no fatigue, relied on form.
Transition 1
  • 04m 18s

I walked from the lake to the t1 area, and wasn't really quick with my wetsuit. Walked bike out of transition as well
What would you do differently?:

If this improves it will only be once I start jogging the distance from the lake to the bikes.
  • 1h 36m 57s
  • 24.3 miles
  • 15.04 mile/hr

I had avg hr of 158, my normal power was 189, hit new highs for my 30 and 90 minute max power, weight of 219/ bf 21.7 slowed me down. I can't complain about the power or hr at all, just have to get on the diet.
Transition 2
  • 01m 23s

Quick transition, I biked without my socks, so I put my socks on, shoes are already tied, had my hydration belt ready to go
  • 1h 16m 12s
  • 6.27 miles
  • 12m 09s  min/mile

walked the big climb, came off the mountain and had to walk jog the back half of the run. even with the walking my avg hr was 161 beats. I was letting walk recover my hr to 155 and then jogged until I saw the mid 160's

What would you do differently?:

Weight and overall fitness were the big limiters
Post race
What limited your ability to perform faster:

Weight. First race since spring 2009.

Event comments:

Wt 219.8, bf 21.5%
TSB + 12.9 going into the race, will be -21.7 tomorrow
CTL 32.7 to 39.6 tomorrow
ATL 19.8 to 61 tomorrow.

TSB was good, but I didn't workout at all this week b/c of Laguna beach vacation. Ctl dropped a few points as a result. I would prefer TSB at 6 and CTL to be maintained.

Last updated: 2011-07-17 12:00 AM
00:33:57 | 1640 yards | 02m 04s / 100yards
Age Group: 0/
Overall: 0/130
Performance: Good
triangle, markers to the left.
Suit: full Promotion
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 04:18
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
01:36:57 | 24.3 miles | 15.04 mile/hr
Age Group: 0/
Overall: 0/130
Performance: Below average
Wind: Some
Course: tough as before. big climb at the start, 2nd longish climb, 3rd short punchy climb that goes about 16%, some big decents
Road: Potholes Dry Cadence: 80+
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:23
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:16:12 | 06.27 miles | 12m 09s  min/mile
Age Group: 0/
Overall: 0/130
Performance: Below average
rail trail to road that goes up to the inn at the top of the mountain, quite a huge climb
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4

2011-07-17 4:06 PM

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Harrisburg, PA
Subject: Anthracite
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