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Stone Harbor Triathlon - TriathlonSprint


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Stone Harbor, New Jersey
United States
Borough of Stone Harbor
89F / 32C
Sunny
Total Time = 1h 04m 59s
Overall Rank = 57/373
Age Group = 40-44
Age Group Rank = 13/59
Pre-race routine:

This was a long ride(2hrs) to the race site, so I got up at 3:50 am, used my tp massage ball to loosen up. I ate my pb&j bagel, drank gatorade and endurox mix, then I hit the road.
Event warmup:

Saw maxmattmick, and gave him a clif bar and more water,because he had nothing to eat before the race. I ate my clif-bar and jumped into the bay to test the water temmp, because I didnt want to wear a wet suit. I ran about 2 or 3 minutes to loosen up my legs.
Swim
  • 06m 29s
  • 440 yards
  • 01m 28s / 100 yards
Comments:

I always start in the front to avoid swimming over other people. I went out fairly hard for about 200 meters, then I tried to get into a rythm of just strong swimming, without a super fast turnover.
What would you do differently?:

nothing. I was dead on where I wanted to be at the finish, and also time-wise.
Transition 1
  • 01m 44s
Comments:

I didnt wear my wetsuit this time, because the water temp was pretty warm. I wanted to save a few seconds by not having to take off my wetsuit also.
What would you do differently?:

nothing, I was pretty satisfied with my time, as it was in par with other athletes.
Bike
  • 31m 28s
  • 11.4 miles
  • 21.74 mile/hr
Comments:

I was happy with my performance as I got up to speed very quickly as I started passing a lot of others right away. The course allowed me to have a tailwind on the way out, and a slight headwind on the way back.
What would you do differently?:

Do more training on totally flat courses with strong winds.
Transition 2
  • 01m 24s
Comments:

Again, I was pretty happy with this time, because it was in par with the other athletes.
What would you do differently?:

work on riding with my feet on top of my shoes. I wonder is the time spent undoing your shoes wasted because you are slowing down and taking your eyes off the road worth it??
Run
  • 23m 56s
  • 3.1 miles
  • 07m 43s  min/mile
Comments:

I wasn't feeling as strong as my first race this year, but I know I could keep it going fast enough to run about a 7:40 pace. My turnover didnt seem too fast, but I just kept it going so I could place high up in the ranks. By mile 2, it got really freakin'HOT !!
What would you do differently?:

Did I say it was HOT? I will attempt to do more training in higher temps. I need to put in some more long slow distance, and some TT's. I did this early on in the season. That is why I can't run a 7:25 mile pace anymore.
Post race
Warm down:

I drank about 3 cups of water, and stood under a hose fore about 5 minutes. Then we were treated to the best post-race meal ever- a hot breakfast buffet. I stayed around a while, and talked to some people I already knew, and met some others.

What limited your ability to perform faster:

Not to make excuses, but the heat definitely affects my running performance. I always run faster on a shaded off-road course, especially in the beginning of the season.

Event comments:

Overall, this race should be on everybody's list. I loved this race.




Last updated: 2006-07-17 12:00 AM
Swimming
00:06:29 | 440 yards | 01m 28s / 100yards
Age Group: 0/59
Overall: 37/373
Performance: Good
Suit: no wetsuit!
Course: rectangular
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Average
T1
Time: 01:44
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:31:28 | 11.4 miles | 21.74 mile/hr
Age Group: 0/59
Overall: 46/373
Performance: Good
Wind: Little
Course: 3 loops up and down the island.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:24
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:23:56 | 03.1 miles | 07m 43s  min/mile
Age Group: 0/59
Overall: 108/373
Performance: Average
Course: out and back on the island in the freakin brutally hot sun!
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2006-07-17 1:58 PM

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Extreme Veteran
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Subject: Stone Harbor Triathlon


2006-07-17 2:07 PM
in reply to: #485041

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Master
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Cinnaminson, NJ
Subject: RE: Stone Harbor Triathlon
very nice race... your splits keep getting faster... wow it was hot i don't know how you guys did it...
2006-07-18 7:23 AM
in reply to: #485041

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Veteran
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Centreville, MD
Subject: RE: Stone Harbor Triathlon

That heat was brutal this weekend - definitely not optimal racing weather.  Looks like you had an super race to me.  You're knocking on the 22mph door on the bike...on top of a great swim and a sub 8 min. run pace in those temps is nothing to be dissapointed in.  Awesome job!

Better get used to the heat - Lum's Pond is going to be a hot one too!

2006-07-18 9:37 AM
in reply to: #485041

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Not a Coach
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Media, PA
Subject: RE: Stone Harbor Triathlon
Great race!  The heat's defiantely going to make those runs tough.  But you had a nice swim and a very solid bike and still backed it up with a decent run.  Nice job.
2006-07-18 12:09 PM
in reply to: #485041

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Veteran
162
1002525
Subject: RE: Stone Harbor Triathlon
Nice race.

The weather sure was hot, but at least people had their hoses and sprinklers on for us to run though on the run.
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