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Ironman 70.3 Pocono Mountains - Triathlon1/2 Ironman


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Stroudsburg, Pennsylvania
United States
World Triathlon Corporation
Total Time = 4h 49m 18s
Overall Rank = 86/1329
Age Group =
Age Group Rank = 16/193
Swim
  • 28m 20s
  • 2112 yards
  • 01m 20s / 100 yards
Comments:

Possibly ~100m short.
Transition 1
  • 06m 8s
Comments:

Put on socks, bike shoes, arm warmers, mtb gloves, bike jersey on top of the tri top i had on and shoved newspaper under the tri jersey. Plus long runs in and out. Thus the slowness, but it was well worth it as I hate being cold.
Bike
  • 2h 31m 23s
  • 56 miles
  • 22.18 mile/hr
Comments:

Will post power later, but the first half of he course is lighting fast (4mi descent followed by 20mi of flat OAB) and the second half had lots of rollers/hills/climbs like last year. Targeted 210w to start with the hope of upping it or the last hour...that didn't really happen though. In the end road about 20w lower than last year, which was a smart pacing decision as I knew my fitness was lesser this year.
What would you do differently?:

Overbiked my fitness. IF too high.
Transition 2
  • 01m 58s
Run
  • 1h 41m 46s
  • 13.1 miles
  • 07m 46s  min/mile
Comments:

About 7min slower than last year. Certainly could have pushed harder...especially on the back half but I was content to just settle in and run what felt comfortable.
Post race



Last updated: 2013-07-11 12:00 AM
Swimming
00:28:20 | 2112 yards | 01m 20s / 100yards
Age Group: 0/193
Overall: 0/1329
Performance:
Suit: ProMotion full
Course:
Start type: Plus:
Water temp: 64F / 18C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 06:08
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:31:23 | 56 miles | 22.18 mile/hr
Age Group: 0/193
Overall: 0/1329
Performance:
Power: 205/237, 1.16, 0.91 (FTP ~260) 38.5 CTL - 23.4 ACTL = 15.1 TSB
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:58
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:41:46 | 13.1 miles | 07m 46s  min/mile
Age Group: 0/193
Overall: 0/1329
Performance:
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2013-07-11 12:54 PM

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Subject: Ironman 70.3 Pocono Mountains
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