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Lake Lenape Triathlon - Triathlon

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Mays Landing, New Jersey
United States
80F / 27C
Total Time = 1h 04m 4s
Overall Rank = 39/255
Age Group = 40-44
Age Group Rank = 9/26
Event warmup:

I never really get into much of a warm up. Just get my transition set up and I was able to get in the water for a few minutes and swam out to the first buoy
  • 06m 57s
  • 440 yards
  • 01m 35s / 100 yards

The course was set up as a triangle. We started wide right, swam out to a point and back. I think the way out was a little longer or I started too wide because coming home felt a lot quicker. This was certainly the most aggressive I've been in the water. I was at the front of the pack as we took off into the water, I did one dolphin dive and then started swimming. There was one break away group and I felt like I was at the head of the peloton chasing them. I was pushing pretty hard and hit a touch of panic right around the turn around. I fought off the urge to flip on my back. I felt like I was starting to gasp a little bit, but it passed and I went pretty solid back home, probably with a touch more ease. I did push at the end to pass someone because he was pinning me against the buoys. I hit two of them with my arm coming in so I had to get by him.
Transition 1
  • 02m 18s

Running up the beach, around the restrooms and into transition in the parking lot.
  • 29m 21s
  • 10.2 miles
  • 20.85 mile/hr

This is supposed to be a 10.2 mile course, but my watch shows it at more like 10.4 which give me a 21.2mph average. This is billed as a "pancake flat" course, but I don't agree. There are certainly some gradual inclines. The thing I would say about this race is that I really felt like I was putting a lot into the bike and not getting much back out. I don't know if it was the heat or what, but I felt like I was in slow motion sometimes. I was talking to a guy in transition afterwards and we looked at his Garmin for the course profile and it is more like a hump with 190 feet in change of elevation. He said that is probably getting pretty close to being called a rolling course. Either way, if I can go 20mph or more I won't complain too much.
Transition 2
  • 01m 38s

Pretty non eventful transition. I did drop my sunglasses coming into transition, but the person behind me grabbed them and got them to me. Thanks!
  • 23m 50s
  • 3.2 kms
  • 07m 27s  min/km

This is officially a 7:27 pace, but the course is long. Everyone says it is actually a 3.25 mile course which is right about what my watch has. That would give me a very slightly better 7:22 pace. I can give excuses if you like. It was hot and humid. I did get those side cramps again, not sure what is up with that either. I didn't really get my legs back until about 1 mile in or so but I just didn't have it. I remember seeing the 1 mile marker and I couldn't believe it. It felt like forever. I think I just have to dig a little deeper on these runs.
What would you do differently?:

Got get better running off the bike
Post race
Warm down:

Nothing felt better than wading into the lake post race. It felt 10 degrees cooler than pre race and amazing!

Last updated: 2013-09-10 12:00 AM
00:06:57 | 440 yards | 01m 35s / 100yards
Age Group: 0/26
Overall: 26/255
Performance: Good
Suit: Xterra sleeveless
Course: Triangular. Out to a point and back. Lenape Lake
Start type: Run Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
Time: 02:18
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:29:21 | 10.2 miles | 20.85 mile/hr
Age Group: 0/26
Overall: 51/255
Performance: Good
Wind: Some
Course: Billed as flat and fast, but I don't think so. It's more of a hump and the climb is not nothing.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:38
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:23:50 | 03.2 kms | 07m 27s  min/km
Age Group: 0/26
Overall: 34/255
Performance: Average
Course: This part of the course was flat. A nice fire hydrant spraying water at the turn around.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
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

2013-09-10 2:25 PM

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Cherry Hill, NJ
Subject: Lake Lenape Triathlon
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