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Triathlon Memphre - Triathlon1/2 Ironman

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Memphremagog, Quebec
23C / 73F
Total Time = 5h 19m 5s
Overall Rank = 62/151
Age Group = 40-44
Age Group Rank = 10/24
Pre-race routine:

I got up early, hate a good breakfast to fuel for the day. Then packed the car and headed to the race site. When I got there I heard the most wonderful news of the day. The race was wetsuit legal for the long distance folks :)
Event warmup:

Not much, I ran a little bit then put on the wetsuit and swam to make sure everything was feeling ok
  • 39m 26s
  • 2000 meters
  • 01m 58s / 100 meters

I hate two gels before the swim.

I really good swim for my current ability. Not much to say here. I got in the water and swam as good as I possibly can. The lake was choppy, nothing huge but still at some point it was tough to see the buoy. When I got up and saw 38:xx on my watch I was pretty happy!
What would you do differently?:

I need to learn the technique of swimming more, I try to force my way through the swim every time but it doesn't seems to help at all since I do not see any kind of improvement
Transition 1
  • 01m 43s

I forgot to unattached my shoes before the race, newb mistake ...
What would you do differently?:

I need to practice the put my helmet on and remove my wetsuit
  • 2h 52m 34s
  • 90 kms
  • 31.29 km/hr

This course is far from where my strength is. A ton of hills and climbing and it seems like you can never get into high speed and hammer the bike which is probably my strength. I tried to race with my brain today, and figured that hammering the hills was a bad idea on 90km. So I mostly took it easy, trying to keep my heart rate under 150. I was at 32km/h at the turnaround and slowed damn a little bit on the way back to finish it with an average 31.3km/h. Not a bad day at work with 3300 feet of climbing :)

I had 3 honey stinger waffle and a cliff bar on the bike.
Transition 2
  • 01m 33s

Good transition, a bit longer because I took the time to put socks on for the run, which was a brilliant idea :)
  • 1h 43m 11s
  • 21.1 kms
  • 04m 53s  min/km

Great run for me today, my best run ever in a half ironman and my third faster half marathon ever. I started fast a little bit, first km @ 4:18 but my quads yelled at me fast to make sure I would slow down. I decided to settle into a 4:45 pace and stuck to that for most of the race. The 4th lap was a bit tougher but I knew I was about to finish so I pushed as much as I could. I knew I was going to PR by 15 minutes or so so there was no way I would slow down :)

When I was about to finish I asked my daughter to run down the chute with me. She almost overran me :p
What would you do differently?:

Not much, I am so happy with my run this season. I improved a lot and it pays off on days like today! I ran the half mary 18 minutes faster than last year on the same course.
Post race
Warm down:

Sat down and drank chocolate milk :p

What limited your ability to perform faster:

Training as always :p Wish I was paid to train ;)

Event comments:

Awesome race as usual, they really do a great job!

Last updated: 2011-04-22 12:00 AM
00:39:26 | 2000 meters | 01m 58s / 100meters
Age Group: 18/24
Overall: 118/151
Performance: Good
Suit: Profile Design Marlin
Course: One loop
Start type: Run Plus:
Water temp: 23C / 73F Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 01:43
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:52:34 | 90 kms | 31.29 km/hr
Age Group: 11/24
Overall: 70/151
Wind: Little
Course: One loop
Road: Smooth Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:33
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:43:11 | 21.1 kms | 04m 53s  min/km
Age Group: 7/24
Overall: 41/151
Performance: Good
Course: 4 loop of 5.25km
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 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] 5

2011-08-01 9:06 AM

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Quebec, Canada
Subject: Triathlon Memphre

2011-08-01 9:10 AM
in reply to: #3623369

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West Chester, Ohio
Subject: RE: Triathlon Memphre
Sweet PR! Holding back on the hills during the bike was wise, your run was FANTASTIC!
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