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Ironman 70.3 Timberman - Triathlon1/2 Ironman

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Gilford, New Hampshire
United States
85F / 29C
Total Time = 4h 57m 46s
Overall Rank = 118/1692
Age Group = 40-44
Age Group Rank = 24/245
Pre-race routine:

Accelerade / Chia Mix...Buck Wheat w/ eggwhites..bannana...Carbo load protocol. Supplement Protocol.
Event warmup:

200 Meter Swim Warm-up and Dynamic Stretches
  • 34m 27s
  • 2112 yards
  • 01m 38s / 100 yards

Best Swim to date PR..Great Navigation, Was able to get behind a few folks and draft off pacing....huge difference from RI...Very proud of this finally swim reflects training.
What would you do differently?:

Googles were foggy after warm-up...don't play with them after warm-up.
Transition 1
  • 01m 39s

Best T1 to Date: Unstarpped helmet first in error other than that flawless
What would you do differently?:

Nothing ...guys in my path slowed me down on swim exit..not really in my power to change
  • 2h 42m 36s
  • 56 miles
  • 20.66 mile/hr

Eventhough it is a PR ...I believe I could have had a better Bike, but I won't cry about it. Was veryhappy with the negative split which means pacing was right on. Just didn't feel as strong today on the bike.
What would you do differently?:

Not much..just felt off.
Transition 2
  • 01m 40s

Best Transition..a little trouble racking bike ...but flawless rest of the way. PR
What would you do differently?:

  • 1h 37m 26s
  • 13.1 miles
  • 07m 26s  min/mile

Dissappointing run...cramping thorugh out...first two laps felt steady...last two were shaky...could not get uinto high gear due to danger of cramping up day will work on time off.
What would you do differently?:

Have to work nutrition and bike to run pacing better.
Post race
Warm down:

Easy static stretching. Muscle milk for recovery.

What limited your ability to perform faster:

Nutrition still needs work.

Event comments:

Excellent race experience..great course and very good athletes village. Volunteers were outstanding...overall great race experience and PR. Great way to end season.

Last updated: 2010-11-18 12:00 AM
00:34:27 | 2112 yards | 01m 38s / 100yards
Age Group: 45/245
Overall: 279/1692
Performance: Good
Suit: Yes
Course: Clockwise point to point. Very wide straight rectangular course ideal for swim.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 01:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:42:36 | 56 miles | 20.66 mile/hr
Age Group: 66/245
Overall: 316/1692
Performance: Good
BIKE SPLIT 1: 27.2 mi 27.2 mi (1:20:50) 20.19 mi/h BIKE SPLIT 2: 56 mi 28.8 mi (1:21:45) 21.14 mi/h
Wind: Little
Course: A scenic out and back course with rolling hills, Most of the course has a 6-10 foot shoulder, There are several challenging hills ranging from 3% to 9% grade
Road: Rough Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:40
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
01:37:26 | 13.1 miles | 07m 26s  min/mile
Age Group: 17/245
Overall: 89/1692
Performance: Average
RUN SPLIT 1: 3.275 mi 3.275 mi (23:48) 7:16/mi RUN SPLIT 2: 6.55 mi 3.275 mi (23:57) 7:18/mi RUN SPLIT 3: 9.825 mi 3.275 mi (25:10) 7:41/mi RUN SPLIT 4: 13.1 mi 3.275 mi (24:30) 7:28/mi
Course: Senic, 2-loop course along the shores of Lake Winnipesaukee with rolling hills
Keeping cool Good Drinking Just right
Post race
Weight change: %1
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

2011-08-22 8:39 AM

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Subject: Ironman 70.3 Timberman
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