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Ironman 70.3 Philippines - Triathlon1/2 Ironman

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Naga City, Camarines Sur
Sunrise Events Inc
Total Time = 6h 15m
Overall Rank = 261/697
Age Group = M40-44
Age Group Rank = 44/141
Pre-race routine:

eat bread with peanut butter.
Event warmup:

200-300 km swim
  • 43m 25s
  • 2078 yards
  • 02m 05s / 100 yards

Crowded. Can't get my rhythm.
Swim 2 was just murky. Got lost for a while.
What would you do differently?:

Use clear glass goggles. Stay away from the crowd as much as possible.
Transition 1
  • 04m 53s

Got delayed, having to wear warmer then take it off again because i have to wear my watch over it.
I put on my garmin with my timex all in the same wrist. in short, i got two watches worn. ha ha.

What would you do differently?:

Have to practice mounting with the bike shoes on and helmet on the aero bar.
  • 2h 58m 8s
  • 90 kms
  • 30.31 km/hr

Just as I left the transition area my speedometer fell and i have to stop, set my bike beside the road to find it. But the marshall was warning me for blocking other bikers. I have to leave the search. Good thing i have my garmin with me.
The weather was completely merciful. It poured at the 10th km all the way to the 45th. drizzle all throughout the bike course.
Got a chat with a fellow biker for a while thanking God and the heavens for the weather.
Cal. 2463
I only consumed 1 bottle of water, 2 brownies and a breadful of peanut butter. No gel or powerbar.

What would you do differently?:

None. My performance was better than my training. I rarely reach 30kph during my training.
Transition 2
  • 03m 26s

needs more practice on the dismount
What would you do differently?:

practice dismounting
  • 2h 06m 43s
  • 21 kms
  • 06m 02s  min/km

just as i plan to run the 21 k at 6 min per km.
everything fell into place.
rough road from the 12th - 17th km. sucks my rhythm.
consumed 3 gels. good thing they have lots of water and it was cloudy
What would you do differently?:

Post race
Warm down:

talk. walk. eat.

What limited your ability to perform faster:

crowd at the swim course.

Event comments:

My logs at Beginner Triathlete and the inputs from its members at the forums helped me a lot. Without the logs I would not have had the motivation and discipline to train properly. Without the forums, I would not have had the tips to learn and absorb. I did not have a coach or a formal program but 5:56 WAS MORE THAN I EXPECT. THANK YOU VERY MUCH BEGINNER TRIATHLETE. YOU GUYS ROCK!!!

Last updated: 2011-08-17 12:00 AM
00:43:25 | 2078 yards | 02m 05s / 100yards
Age Group: 45/141
Overall: 267/697
Performance: Average
Swim 1 (Lago Del Rey) - 1250 m. 27 min Swim 2 (CWC Wake Park)- 550 m - 16 min
Suit: Speedo Triathelite
Course: Swim 1 (Lago Del Rey) - 1250 m - 1 loop run 100 meters Swim 2 (CWC Wake Park)- 550 m - a round at the Wake Park
Start type: Wade Plus: Waves
Water temp: 0C / 0F Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Good
Waves: Good Navigation: Below average
Rounding: Good
Time: 04:53
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:58:08 | 90 kms | 30.31 km/hr
Age Group: 75/141
Overall: 384/697
Performance: Good
BIKE SPLIT 1: 45 km 45 km (1:28:29) 30.51 km/h BIKE SPLIT 2: 90 km 45 km (1:29:39) 30.12 km/h HR: Ave.: 159 Max.: 172
Wind: Little
Course: relatively flat
Road: Smooth Wet Cadence: 77
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:26
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:06:43 | 21 kms | 06m 02s  min/km
Age Group: 44/141
Overall: 261/697
Performance: Good
RUN SPLIT 1: 10 km 10 km (56:01) 5:36/km RUN SPLIT 2: 21.1 km 11.1 km (1:10:42) 6:22/km HR Ave.: 156 Max.: 169
Course: flat, rice field on both sides.
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

2011-08-19 3:41 AM

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Subject: Ironman 70.3 Philippines
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