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Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman

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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
68F / 20C
Total Time = 6h 27m 4s
Overall Rank = 721/1236
Age Group = M35 - 39
Age Group Rank = 97/239
Pre-race routine:

Up at the crack of dawn (2:45) to eat, take care of business etc... Was on the road by 3:45, in Lake Stevens about 4:45'ish. Found a place to park (2 min walk max from transition) and waited until transition opened.
Event warmup:

not much, but typical for me. I hardly ever warm up. Did a quick swim to get used to the cold water, but that was it.

  • 41m 3s
  • 2112 yards
  • 01m 56s / 100 yards

I think I actually swam this quite well, although I don't think the numbers show it. Was a very crowded course and had to stop, switch directions etc a number of times to get around people and/or avoid getting kicked in the face. Overall a fun swim.The washing machine of these races does not really bother me much, so I didn't really mind the contact. Bonus that I swam with the same person for probably 90% of the swim, so we took turns drafting off each other.
What would you do differently?:

Perhaps have less people in the way (we were catching people from 1-2 waves in front...)
Transition 1
  • 02m 36s

Better T1 than I had in Chelan - happy with this one
What would you do differently?:

a little more coordination would be nice, but still. Worked out fine.
  • 3h 25m 59s
  • 56 miles
  • 16.31 mile/hr

Uh what can you say - HILLY! There aren't any particularlly large hills, but there are a TON of rollers. It was fun, but challenging as you rarely get into a regular cadence... Up, down, up, down... never a chance to really just go. Still, very happy with this time given the injuries this year.
What would you do differently?:

You'll note that I didn't fill in the cadence info... Not sure what happened, but the Garmin cadence sensor has been super flaky these days. Recorded average cadence was... 47spm. Clearly not correct, and actually didn't read any spm for most of the race. I don't understand why the cadence sensor connections are so flakey compared to the HRM connections... Garmin, fix this please.
Transition 2
  • 02m 25s
  • 2h 15m 31s
  • 13.1 miles
  • 10m 20s  min/mile

Wasn't sure what was going to happen on the run considering how much effort I put into the bike. Happy to say the run went ok. The biggest challenge was, again, my stomach. Not sure why, but my stomach just gets grumbly/full on the bike and that just kills me on the run. Had to stop in at least 3 porta-potty's to see if we could fix the problem by puking. Never really helped and never really puked. Felt like crap for 90% of the run.
What would you do differently?:

Not feel like crap
Post race
Warm down:

Ate Pizza on the grass and lay down for a bit. Stomach issues continued for several hours after the race so it wasn't until late that I really felt hungry again

What limited your ability to perform faster:

Early season injury hampered training this year. BUT, given all that and the difficulty of the bike/run course here I am happy with my time and results. A new PR (shaved almost 30 min off my previous HIM time). We'll be back next year.

Event comments:

Truely awesome. The town, the organizers and the course were fantastic. Had a blast, totally enjoyed myself. AND the swag from this race was pretty good.

Last updated: 2011-03-08 12:00 AM
00:41:03 | 2112 yards | 01m 56s / 100yards
Age Group: 83/239
Overall: 607/1236
Performance: Good
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:36
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:25:59 | 56 miles | 16.31 mile/hr
Age Group: 101/239
Overall: 735/1236
Performance: Average
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:25
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:15:31 | 13.1 miles | 10m 20s  min/mile
Age Group: 97/239
Overall: 721/1236
Course: hilly...
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2011-08-14 11:42 PM

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Subject: Ironman 70.3 Lake Stevens
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