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Ironman 70.3 Antwerp - Triathlon1/2 Ironman

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Antwerpen, Antwerpen
60F / 16C
Total Time = 5h 22m 23s
Overall Rank = 567/
Age Group = 35-40
Age Group Rank = 120/
Pre-race routine:

Late race start at 11:00 a.m. Woke up around 7 and had a nice relaxing breakfast while the family slept in.
Event warmup:

Had to get to the race office early because I forgot to put my orthodic in my running shoe bag. My first time with two separate transitions and it took some getting used to. Got to the swim start about an hour early and hung out with friends who were also doing the race.
  • 33m 59s
  • 2078 yards
  • 01m 38s / 100 yards

Had a good swim but it was a bit of a battle to get my head in the game. Things didn't start clicking until the halfway point.
What would you do differently?:

Transition 1
  • 03m 59s

Smooth transition although a wasted some time with the arm warmers which probably weren't needed. Next time just through them in the pocket.
  • 2h 56m 47s
  • 56 miles
  • 19.01 mile/hr

I focused much less on the bike this year and it showed. My time didn't improve much at all from two years ago. The wind was very strong, so perhaps this made a difference. I was really focused on having my running legs at the end.
Transition 2
  • 02m 11s

Fast transition for me. Everything was smooth.
  • 1h 45m 24s
  • 13.1 miles
  • 08m 03s  min/mile

Most proud of the run with this race. Nailed my goal pace of 8 min. miles. Felt good throughout and gave it my all. 10 minute PR on the run and 16 minute PR overall!
Post race

Last updated: 2011-08-08 12:00 AM
00:33:59 | 2078 yards | 01m 38s / 100yards
Age Group: 0/
Overall: 474/
Performance: Good
Course: Basic counter-clockwise loop.
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:59
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:56:47 | 56 miles | 19.01 mile/hr
Age Group: 0/
Overall: 707/
Wind: Strong
Course: Very windy course through the harbor area. Not very scenic but nice and flat for the most part.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:11
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:45:24 | 13.1 miles | 08m 03s  min/mile
Age Group: 0/
Overall: 498/
Performance: Good
Course: Flat three loop course through downtown Antwerp. Awesome layout.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3

2011-08-08 8:47 AM

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Chantilly, VA
Subject: Ironman 70.3 Antwerp
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