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Ironman 70.3 New Orleans - Triathlon1/2 Ironman

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New Orleans, Louisiana
United States
World Triathlon Corporation
75F / 24C
Total Time = 6h 00m 24s
Overall Rank = 570/1194
Age Group = 55-59
Age Group Rank = 467/886
Pre-race routine:

4am Wakeup. Consumed 1 large bagel with peanutbutter, 2 bananas, 2 cups coffee, sips of water and powerade.
Event warmup:

Just stretching
  • 43m 57s
  • 2112 yards
  • 02m 05s / 100 yards

Nice swim course. Easy to navigate. TT start was nice with no one in the way or me in their way.
What would you do differently?:

Get better focused in the first part of the swim. Was not finding a rhythm rolling over on my back, not getting into it at first. Became a little overwhelmed and wonder why. Maybe the late start and waiting so long...Wasn't focused at the job at hand right off when I jumped in. Took be a good 200 yards to finally settle in.
Transition 1
  • 06m 45s

Used wetsuit stripper. Taking time to dry feet and put socks on.
What would you do differently?:

Have shoes clipped in pedals.
  • 3h 05m 7s
  • 56 miles
  • 18.15 mile/hr

Made up time on the way back with tail wind. Stayed focused on bringing my average speed up and making my final average at 18 or above.
What would you do differently?:

Learn how these guys and gals can go at higher speeds in higher gears. Become a stronger cyclist.
Transition 2
  • 05m 19s

Visit to portojohn, called wife on cell phone. Not in a big hurry. Didn't stretch as planned.
What would you do differently?:

Stretch before heading out.
  • 1h 59m 17s
  • 13.1 miles
  • 09m 07s  min/mile

Hot! But not too hot that I couldn't handle it. Wore white cap and getting liquids in well at each aid stop. Eased into the pace and picked it up gradually. Felt good and able to run well. Other than having to stop 1/2 mile in to stretch out cramp in left hamstring and quad, this run was good for me. Used flask of Endurolytes I think was a good idea.
What would you do differently?:

Stretch before heading out on the course.
Post race
Warm down:

Walk a little. Then consumed lots of water, red beans and rise and sipped a couple beers.

What limited your ability to perform faster:

It's always in the training...More training...

Event comments:

Other than starting later that I would have liked to on the swim.. Very good race.

I counted about 350 people who either didn't finish or show up for the race (no times)..

Last updated: 2013-04-23 12:00 AM
00:43:57 | 2112 yards | 02m 05s / 100yards
Age Group: 18/886
Overall: 39/1194
Performance: Below average
Suit: Sleeved wetsuit
Course: M shaped
Start type: Deep Water Plus: Time Trial
Water temp: 64F / 18C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
Time: 06:45
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:05:07 | 56 miles | 18.15 mile/hr
Age Group: 0/886
Overall: 0/1194
Performance: Good
Wind: Headwind
Course: Out and back. Headwind out, tail wind back.
Road: Smooth Dry Cadence: N/A
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 05:19
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Bad
Racking bike Average
Shoe and helmet removal Good
01:59:17 | 13.1 miles | 09m 07s  min/mile
Age Group: 18/886
Overall: 570/1194
Performance: Good
Course: Good roads. Some mild hills. Partial shade but mostly in the sun.
Keeping cool Good Drinking Just right
Post race
Weight change: %N/A
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
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

2013-04-23 9:53 AM

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Algonac, Michigan
Subject: Ironman 70.3 New Orleans

2013-04-23 10:12 AM
in reply to: #4711449


Subject: RE: Ironman 70.3 New Orleans
Awesome job.  Your overall time was 6:00.  Was that your goal? 
2013-04-23 2:34 PM
in reply to: #4711449

Subject: RE: Ironman 70.3 New Orleans
Very nice job!
2013-04-23 2:51 PM
in reply to: #4711449

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Subject: RE: Ironman 70.3 New Orleans
good job kandk! If 6:00 was your goal finish consider it passed especially since you called your wife in T2 haha
2013-04-23 3:31 PM
in reply to: #4711449

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Subject: RE: Ironman 70.3 New Orleans
Great job!
2013-04-24 3:16 PM
in reply to: #4711449

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Bham Area
Subject: RE: Ironman 70.3 New Orleans
some of those that dont have the times showed up but did not complete the swim. I saw about 12 people from the relay wave and the next 2 waves alone that were pulled out. A guy that was about 8 in front of me didnt have a suit and dove in and turned around and climbed up on the dock...he was done.

2013-04-28 6:55 AM
in reply to: #4711449

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Algonac, Michigan
Subject: RE: Ironman 70.3 New Orleans

I think I was 18 out of 39 in my age group.. I put it in the race report incorrectly,,not sure..

Took me a bit to get acclimated in the swim.  On my back a bit side stroking, catching my breath, looking around taking it all in, telling myself to come on let's get going and find a rhythm and start swimming.  I think I lost a good 5 minutes doing that.  The rest of the race I was very satisfied with and was able to run the entire 13.1 other than a few shuffles at the aid stations to be sure to get enough fluids in...

2013-04-28 7:13 AM
in reply to: #4712126

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Algonac, Michigan
Subject: RE: Ironman 70.3 New Orleans

Paul,, thanks man,


Yea, 6 hours was my goal,, give or take a few,,..i can think of more than 24 seconds where I could had made it up...haha,,Took too long getting into the swim rhythm and taking too long in transitions..I was super satisfied with 6:24..Makes me want to do it again. 

Thinking about Augusta in September this year.  Very close to home.

Edited by kandk 2013-04-28 7:13 AM
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