Lake Waconia Triathlon

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Lake Waconia Triathlon - TriathlonSprint


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Waconia, Minnesota
United States
70F / 21C
Precipitation
 		Total Time = 1h 42m 32s
Overall Rank = 225/443
Age Group = M 25 - 29
Age Group Rank = 11/25
Pre-race routine:

Normal, got up, showered, put my stuff in the car and headed to the race. On the way to the race it started to POUR!! When I got to the race it was cold and really windy, but the rain had stopped for the most part
Event warmup:

quick bike, quick swim
Swim
  • 19m 28s
  • 880 yards
  • 02m 13s / 100 yards
Comments:

yikes...the swim sucked!! Besides the white caps, and drinking enough of the lake water to stay hydrated for the bike and run, it went alright! :)
What would you do differently?:

more OWS practice, buy a wet suit
Transition 1
  • 01m 45s
Comments:

my goal was to have a sub 2 minute T1, since the last (first tri) my T1 was over 4 minutes, I consider this a success. Things I did differently - Wore my Tri-top, got Yankz for my shoes, did not wear my MP3 player, and focused on not rushing to much since last time I made a few errors
What would you do differently?:

nothing
Bike
  • 47m
  • 14.6 miles
  • 18.64 mile/hr
Comments:

between the hills and the wind, this was a tough course!! For what it was, I am satisfied w/ my time
What would you do differently?:

incorporate more hills into my training
Transition 2
  • 00m 54s
Run
  • 33m 27s
  • 4 miles
  • 08m 22s  min/mile
Comments:

need to incorporate hills!! I was hoping to run 7:30/mile splits, but with the hills, I am satisfied with the time I got
What would you do differently?:

need to incorporate hills!!
Post race



Last updated: 2006-05-04 12:00 AM
Swimming
00:19:28 | 880 yards | 02m 13s / 100yards
Age Group: 0/25
Overall: 0/443
Performance: Bad
horrible swim time aided by the white caps on the water and me deciding to attempt to drink half the lake while swimming. HR - 159
Suit: nope
Course:
Start type: Wade Plus:
Water temp: 68F / 20C Current: High
200M Perf. Below average Remainder: Bad
Breathing: Average Drafting: Below average
Waves: Bad Navigation: Good
Rounding: Good
T1
Time: 01:45
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:47:00 | 14.6 miles | 18.64 mile/hr
Age Group: 0/25
Overall: 0/443
Performance:
HR - 160
Wind: Headwind with gusts
Course: very hilly, nice course
Road: Rough Dry Cadence: 93
Turns: Average Cornering: Average
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:54
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:33:27 | 04 miles | 08m 22s  min/mile
Age Group: 0/25
Overall: 0/443
Performance: Average
the first mile/mile and a half was up hill, after that it flattend out a little, the return trip was a lot easier with the majority of it being down hill - HR mi 1&2 160 16:57, mi 3 - 161 8:11, mi 4 - 162 8:08
Course: hilly out and back
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2006-06-25 4:24 PM

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Subject: Lake Waconia Triathlon
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