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Gravenhurst Triathlon - Sprint Distance - TriathlonSprint

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Gravenhurst, Ontario
MultiSport Canada Inc.
90F / 32C
Total Time = 1h 20m 24s
Overall Rank = 32/278
Age Group = M40-44
Age Group Rank = 4/24
Pre-race routine:

Got up at 5:45, had shower, breakfast, and lay around a bit before heading to the race site.
Event warmup:

Some dynamic stretching, and quick pick-ups. The lunges caused a bit of cramping in my left quad, which was worrisome. This has stopped me in my tracks before.
I stretched it out, and sat down before heading to the swim start. It seemed to calm down, and it did not give me any major trouble. Only a minor flare up on the run.
  • 15m 21s
  • 750 meters
  • 02m 03s / 100 meters

This was a good swim for me. In control, and lengthier strokes. Interestingly this felt slower than Welland, but the time was faster. A good lesson on staying smooth.
I started at the front of the wave and got open water pretty quickly. I swam solo the most of the way which was fine. No contacts so sighting was a bit of a challenge with sun in the eyes.
Transition 1
  • 00m 56s

Feet into shoes a bit of a challenge, but no major issues.
  • 38m 47s
  • 20 kms
  • 30.94 km/hr

Felt good on the bike. Had minimal info about time, but knew I was rolling well. I played it safe on the hills switching to the lower ring. This helped save my legs, and keep cadence up.

I held back on the outward leg, knowing the home leg was going to be tougher.
Transition 2
  • 01m 2s

A great T2. Of the guys who were ahead of me on the bike, but close to me, I made up a lot of time.
  • 24m 21s
  • 5 kms
  • 04m 52s  min/km

This was a bit of a slug fest. The goal was to keep moving. I paced myself well, and was able to pick off a few runners. The hills really take it out of the legs.
Legs came around at the 1.5km mark.
Post race
What limited your ability to perform faster:

This was a good day for me. I did everything well today. Transitions were a stand out, as this gained a lot of time for me over my nearby competition.
Swim was solid, bike was good on a hilly course, and run was steady.

Last updated: 2011-07-18 12:00 AM
00:15:21 | 750 meters | 02m 03s / 100meters
Age Group: 0/24
Overall: 0/278
This includes the run-up to transition which was at least a 1;20. When I exited the water the clock said 13:52, which is closer to 1'50"/100m
Course: Straight into to shore
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Average
Time: 00:56
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:38:47 | 20 kms | 30.94 km/hr
Age Group: 0/24
Overall: 0/278
Performance: Good
Course: Out and back, with rollers, and nice long grade at the 15 km + mark.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:02
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:24:21 | 05 kms | 04m 52s  min/km
Age Group: 0/24
Overall: 0/278
Course: A hilly out and back. No flat sections, and little to no shade.
Keeping cool Good 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: Good
Race evaluation [1-5] 4

2011-07-18 12:21 PM

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Subject: Gravenhurst Triathlon - Sprint Distance
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