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Finish Strong Half Iron Triathlon - Triathlon

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Jordan Lake, North Carolina
United States
FS Series
60F / 16C
Total Time = 5h 49m 3s
Overall Rank = 46/90
Age Group = 45-49
Age Group Rank = 11/19
Pre-race routine:

stayed at my sister's house in Cary. got up, had breakfast, shaved, dressed, made bottles and drove to the site. we were the third or fourth racers there
Event warmup:

set up transition. walked to the water to see how warm the water really was
  • 32m 2s
  • 2112 yards
  • 01m 31s / 100 yards

good swim. they declared that the water temp was 78. it wasn't even near 80. not sure where they measured, but it would have to have been in one of the deepest points of the lake. the time includes the 100 yard run to transition. at the boat ramp I was 31:03.
What would you do differently?:

Transition 1
  • 02m 30s

better than last week. used the smart wool toe socks this week in preparation for B2B full. didn't really take any longer.
What would you do differently?:

  • 3h 14m
  • 56 miles
  • 17.32 mile/hr

tough course. first half had a couple of long gradual hills. the last third was a lot of shorter but steeper up and downs. numerous times got down to the last gear and had to stand up just to keep moving.
What would you do differently?:

not do this race. Seriously, we are training for B2B which is flat. we haven't and really can't train for this terrain.
Transition 2
  • 00m 54s

typical T2
What would you do differently?:

  • 1h 59m 26s
  • 13.1 miles
  • 09m 07s  min/mile

decent run. goal was to break 9 min/mile. was on pace until mile 11. had a twinge in the left glute, so i walked more of that aid station and didn't push as much until mile 12. last mile was roughly 8:10 pace trying to break 2 hours.
What would you do differently?:

take my perpetuem bottle with me
Post race
Warm down:

stretching and rolling.

What limited your ability to perform faster:

training on this terrain

Event comments:

it is not a bad race but for we can't train on this terrain. there aren't hills like this down east. don't think i will do this one again. the bike course is ridiculously difficult unless you live in the area and can ride it regularly. worse than the Duke Liver course.
overall, i think william and i came out of this race feeling like we are on pace for B2B.

Last updated: 2013-09-16 12:00 AM
00:32:02 | 2112 yards | 01m 31s / 100yards
Age Group: 9/19
Overall: 38/90
Performance: Good
avg 131
Suit: no
Course: sort of rectangular, but the exit point was several hundred yards beyond entry, so the third leg was the longest
Start type: Wade Plus: Shot
Water temp: 82F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:30
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
03:14:00 | 56 miles | 17.32 mile/hr
Age Group: 16/19
Overall: 64/90
Performance: Below average
avg 137, saw a max of 151
Wind: Some
Course: one loop down almost to Sanford and back up. really hilly. hardest course i have ridden in a tri
Road: Rough Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 00:54
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
01:59:26 | 13.1 miles | 09m 07s  min/mile
Age Group: 8/19
Overall: 34/90
Performance: Average
avg 158, max 171
Course: out and back. pretty much net uphill on the way out and down hill on the way back. all asphalt exept for the .5 mile before and after turn around whihc was a trail.
Keeping cool Average Drinking Just right
Post race
Weight change: %4
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2013-09-16 5:33 AM

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Kinston, NC
Subject: Finish Strong Half Iron Triathlon
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