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Ironman 70.3 Laguna Phuket - Triathlon1/2 Ironman

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Laguna Phuket,
World Triathlon Corporation
Total Time = 5h 49m 39s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Wake up at 3:45; bowl of muesli and protein shake.. Got to race for 5:15, start at 6:31.
Managed to go to the toilet twice before the race to clean the system out..
Event warmup:

Just stretching...
  • 34m
  • 2078 yards
  • 01m 38s / 100 yards

Big waves at the shore made it tough to get started and get out of the sea, once past that was good conditions for sea swimming. Getting into the lagoon was nice too as you get to rinse yourself of the salt.
What would you do differently?:

Would have gone stronger on the swim, took it too easy..
Transition 1
  • 00m
  • 3h 10m
  • 55.92 miles
  • 17.66 mile/hr

Course was wet and dry
Course was rumored to very hilly. There was a major hill at 45k.. So major me and many others had to get off and push.
The last 10k was all very very steep hills. Pouring down rain badly too. At one point I was trying to go up a hill and my wheel was just spinning.. Off to push again.
On the whole though the bike leg was fine just those hills are short but incredibly steep.. Very dangerous on the decent if raining too
What would you do differently?:

Practiced on short steep hills!
Transition 2
  • 00m
  • 1h 56m
  • 13.11 miles
  • 08m 51s  min/mile

Flat run, loads of water stations but zero shade. Had the sun not been out the run would have been great. Loads of water stations with iced up sponges really helped!
What would you do differently?:

Worn a sun visor!
Post race
Warm down:

Post race massage... Steak, chips and cola!

What limited your ability to perform faster:

Brutal hills and blazing sun

Event comments:

Very good race, off the ironman circuit now but still going on under a different name.. Loved it and would recommend to anyone!!

Last updated: 2012-12-15 12:00 AM
00:34:00 | 2078 yards | 01m 38s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: No
Course: 1300m in the sea and then 600m in freshwater
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 00:00
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:10:00 | 55.92 miles | 17.66 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Little
Course: 90k
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 00:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:56:00 | 13.11 miles | 08m 51s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: 2 laps of 10.5k
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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

2012-12-15 3:41 AM

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Subject: Ironman 70.3 Laguna Phuket
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