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Ironman 70.3 Steelhead - Triathlon1/2 Ironman

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Benton Harbor, Michigan
United States
World Triathlon Corporation
63F / 17C
Total Time = 4h 06m 56s
Overall Rank = 183/2000
Age Group = 40-44
Age Group Rank = 15/200
Pre-race routine:

Minimal. Oatmeal. Fluids. Set up area. Swim cancelled so a lot of sitting around
  • 00m
  • 2112 yards
  • / 100 yards
Transition 1
  • 00m
  • 2h 35m 18s
  • 56 miles
  • 21.64 mile/hr

first time racing with power. tried to keep it 190-95 with moderate success. passed a lot of people due to tt start.
What would you do differently?:

push a little harder. i was conserving my legs for the run too much.
Transition 2
  • 01m 54s

lost a shoe on the dismount which created chaos due to crowd of people all coming in at the same time. ooops. screwed that one up.
What would you do differently?:

not do the above
  • 1h 29m 44s
  • 13.1 miles
  • 06m 51s  min/mile

3rd fastest run in my age group. felt awesome throughout. maybe could have gone a little faster but my left hamstring was acting up a little. I was able to crank the last 2 miles in right around 13 minutes and negative split the run which was cool. very happy with this run. fastest i have run 13.1 miles in a long time (like, 20 years).
What would you do differently?:

Post race
Warm down:

stretching. slow swim.

What limited your ability to perform faster:

need more work on the bike.

Event comments:

fun race. would do it again.

Last updated: 2011-08-24 12:00 AM
00:00:00 | 2112 yards | / 100yards
Age Group: 0/200
Overall: 0/2000
Course: cancelled
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 00:00
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:35:18 | 56 miles | 21.64 mile/hr
Age Group: 74/200
Overall: 524/2000
Performance: Average
Wind: Little
Course: rolling hills. roads a little crummy. one big loop.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:54
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Good
Racking bike Below average
Shoe and helmet removal Good
01:29:44 | 13.1 miles | 06m 51s  min/mile
Age Group: 15/200
Overall: 183/2000
Performance: Good
Course: 2 loops. some pretty significant hills.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 3

2011-08-24 8:10 AM

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ann arbor, michigan
Subject: Ironman 70.3 Steelhead
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