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Inside Out Sports White Lake International - Triathlon


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Elizabethtown, North Carolina
United States
Set Up Events
70F / 21C
Sunny
Total Time = 2h 50m
Overall Rank = 102/208
Age Group = 45-49
Age Group Rank = 14/23
Pre-race routine:

spent the night in White Lake. Woke up at the usual time. had poptarts (i know) with some water. made bottles. shaved. packed up and checked out
Event warmup:

just setting up transition and chatting with people
Swim
  • 32m 4s
  • 1500 meters
  • 02m 08s / 100 meters
Comments:

not a bad swim for the first open water swim in 2 years. blue sky was to break 30 on this. came close. overal navigation was good. not too much bumping. drank a little more water than i thought i would
What would you do differently?:

nothing
Transition 1
  • 02m 16s
Comments:

typical t-1. sat down to put on socks. got everything together pretty quickly. did lose one of the ear plugs on the dock coming in. had to pee but decided i would wait until t-2
What would you do differently?:

nothing really. this is my typical transition
Bike
  • 1h 27m 26s
  • 45 kms
  • 30.88 km/hr
Comments:

very happy with this bike. going in I was hoping for 1:30. to get done faster and feel this comfortable was a good day
What would you do differently?:

nothing
Transition 2
  • 02m 13s
Comments:

long t-2 because i went to the port-a-potty. long pee. without that, this is under a minute.
What would you do differently?:

figure out how to pee on the bike. bladder keeps balking
Run
  • 46m 3s
  • 10 kms
  • 04m 36s  min/km
Comments:

good run. splits were pretty even after mile 2. like the bike, i was really happy with this. was hoping to break 50 going in, so to have a shot at 45 was great. felt good the whole run
What would you do differently?:

nothing
Post race
Warm down:

stretched and rolled. drank the ensure. piece of pizza

What limited your ability to perform faster:

training and taking a year off from speed training to focus on ultras




Last updated: 2013-09-08 12:00 AM
Swimming
00:32:04 | 1500 meters | 02m 08s / 100meters
Age Group: 13/23
Overall: 124/208
Performance: Good
31:15 to the ladder, then about 100 yard run to the mat 126
Suit: none
Course: triangle
Start type: Deep Water Plus: Waves
Water temp: 84F / 29C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
T1
Time: 02:16
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:27:26 | 45 kms | 30.88 km/hr
Age Group: 19/23
Overall: 147/208
Performance: Good
hr 133. max 144.
Wind: Some
Course: semi triangle
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 02:13
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:46:03 | 10 kms | 04m 36s  min/km
Age Group: 8/23
Overall: 54/208
Performance: Good
avg 163, max 188 approx splits: 7:45, 7:12, 7: 30 for 3 through 5 (give or take) 7:20 last mile
Course: out and back along side of road
Keeping cool Average 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: Average
Race evaluation [1-5] 4

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2013-09-08 5:51 AM

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Subject: Inside Out Sports White Lake International
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