Ironman 70.3 San Juan

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Ironman 70.3 San Juan - Triathlon1/2 Ironman


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San Juan,
Puerto Rico
World Triathlon Corporation
80F / 27C
Overcast
 		Total Time = 5h 50m 24s
Overall Rank = 435/
Age Group = M40-44
Age Group Rank = 78/
Pre-race routine:

Wake up, eat, wander around, sleep.
Wake up, lube up, go to Transition, get body marked, check Transition area, go back to hotel...try to rest.
East final snack
Event warmup:

Walk to Swim Start. Swim in lagoon a little.
Stand around
Swim
  • 35m 15s
  • 2078 yards
  • 01m 42s / 100 yards
Comments:

Nice Swim. Felt Strong, managed what I think was a decent draft.

What would you do differently?:

Not much. Felt good.
Transition 1
  • 04m 25s
Comments:

LONG run to Transition from Swim Exit. I did OK. Felt something funny on feet, but figured I stepped on a pebble.
What would you do differently?:

Run faster?
Bike
  • 2h 41m 58s
  • 55.92 miles
  • 20.72 mile/hr
Comments:

I had a much better ride this year than last. Still have issues with my left foot. I may need to change shows.
Felt strong and solid. Kept within my race, mostly. Had some trouble with drafting packs passing and then slowing. I burned some matches passing them and then being caught until I finally lost them over a hill. (Good Riddance).
I did see some penalties given out, which made me happy.
2 minutes slower than last year, but conditions were harder too.

A side note---
I saw some of the pros, and Mirinda Carfrae passed me on my first loop (her second)..I stayed behind her for a little. Just seeing and being near a pro is so cool.
I was thrilled, and this, along with Chris Lieto once borrowing my pump, is now a Triathlon highlight for me!
What would you do differently?:

More training.
Transition 2
  • 02m 11s
Comments:

Not bad. Left foot was killing me when I ran.
Thought it was a bruise from the Swim to T1 run. felt OK once I had my shoes on.
What would you do differently?:

Run faster.
Run
  • 2h 26m 35s
  • 13.05 miles
  • 11m 14s  min/mile
Comments:

God I SUCK at running. This was a mess. I was doing...OK, until about mile 8. Then...yikes.
My work and travel schedule has been hectic, and it really showed in my final 5 miles. I just fell apart. That being said, I was 2 minutes faster than the previous year, so I am at least somewhat happy.
Love this course though.
What would you do differently?:

More Training
Post race
Warm down:

Lie around, see friends, eat a little.

What limited your ability to perform faster:

Training-travel

Event comments:

Love this race, and may have to tri again!
Oh, and at the end of the race, my daughter and I were in the pool...My left foot was still bugging me so I touched it and felt a lump. I thought maybe I had a pebble in there....NOPE.
I RAN 13.1 MILES WITH A PIECE OF FREAKING GLASS IN MY FOOT.
So, now, I can look back at that experience for perspective when I am suffering on the run.




Last updated: 2013-04-04 12:00 AM
Swimming
00:35:15 | 2078 yards | 01m 42s / 100yards
Age Group: 36/
Overall: 260/
Performance: Good
Suit: None
Course: Big J, sort of. Swim into lagoon, around a turn and then straight under bridge to get out. Swim is mostly calm, but current picked up under the bridge. Last 400 or so were TOUGH.
Start type: Wade Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 04:25
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
02:41:58 | 55.92 miles | 20.72 mile/hr
Age Group: 45/
Overall: 276/
Performance: Good
12 mi 12 mi 31:57 1:11:37 22.54 mi/h 20 mi 8 mi 23:45 1:35:22 20.21 mi/h 28 mi 8 mi 24:02 1:59:24 19.97 mi/h 36 mi 8 mi 23:09 2:22:33 20.73 mi/h 44 mi 8 mi 23:28 2:46:01 20.45 mi/h 56 mi 12 mi 35:37 3:21:38 20.22 mi/h Total 56 mi 2:41:58 3:21:38 20.75 mi/h
Wind: Some with gusts
Course: Out and then a double loop and then back. Scenic for most, although there was some time on highways, which is rough.
Road: Rough Wet Cadence: 79
Turns: Good Cornering: Good
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:11
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:26:35 | 13.05 miles | 11m 14s  min/mile
Age Group: 78/
Overall: 435/
Performance: Good
0.3 mi 0.3 mi 4:19 3:28:08 17:16/mi 1.4 mi 1.2 mi 10:13 3:38:21 8:53/mi 3.4 mi 2 mi 20:05 3:58:26 10:02/mi 5.4 mi 2 mi 21:03 4:19:29 10:31/mi 6.6 mi 1.2 mi 12:54 4:32:23 11:13/mi 7.7 mi 1.2 mi 11:15 4:43:38 9:46/mi 9.7 mi 2 mi 23:24 5:07:02 11:42/mi 11.7 mi 2 mi 25:52 5:32:54 12:56/mi 12.9 mi 1.2 mi 15:37 5:48:31 13:34/mi 13.1 mi 0.3 mi 1:53 5:50:24 7:32/mi Total 13.1 mi 2:26:35 5:50:24 11:11/mi
Course: Double loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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] 4

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2013-04-05 2:31 PM

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Master
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Subject: Ironman 70.3 San Juan

2013-04-05 2:46 PM
in reply to: #4688531

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Elite
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Subject: RE: Ironman 70.3 San Juan

Nicely done!

And ya just beat me by a little bit (3 minutes), ya bastage Laughing

I cut a toe on my left foot either standing up at the exit, or right after getting out.... I wonder if I found another piece of the glass you found.

 

Anyway, great job on a tough day!

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