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Liberty Triathlon - Half Ironman - TriathlonLong Course


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Rockford, Minnesota
United States
The Final Stretch
54F / 12C
Precipitation
Total Time = 5h 28m 15s
Overall Rank = 115/
Age Group = M 45-49
Age Group Rank = 13/26
Pre-race routine:

Got up, ate some Cheerios w/brown sugar, piece of toast w/strawberry jam and 2 glasses of OJ.
Event warmup:

Swim in the lake.
Swim
  • 37m 38s
  • 2112 yards
  • 01m 47s / 100 yards
Comments:

I stayed to the outside and may have swam a bit further, but I had zero contact with any other swimmer. Sighting was real good. I swam a nice straight line.
What would you do differently?:

Go a bit faster.
Transition 1
  • 03m 59s
Comments:

Terrible rains over night and during the race. Transition was a mud pit. It was cold and wet and tough to get any clothes on and there was no way to keep feet dry or clean.
What would you do differently?:

Not much due to the weather conditions.
Bike
  • 3h 00m 9s
  • 56 miles
  • 18.65 mile/hr
Comments:

Some rough sections. The road was very wet, with some sections having actually running rivers of water going across the lanes. Corners were slow. It was so cold on the downhills.
What would you do differently?:

Put on tights and a windproof jacket.
Transition 2
  • 03m 57s
Comments:

Again transition was a mud bog. Put on fresh/dry socks into dry runners, but first step they were soaked and muddy.
What would you do differently?:

Not much due to the conditions of the transition.
Run
  • 1h 42m 35s
  • 13.1 miles
  • 07m 50s  min/mile
Comments:

I ran conservatively the first half of the race. The first half was 55 minutes. I really picked up the pace on the way back in. I negatively split the run by over 8 minutes. I worked hard on the run and ran really well. Still had some left in the tank at the end.
What would you do differently?:

Not much. Maybe go a bit harder earlier, but very happy with the negative split.
Post race
Warm down:

Jumped in my car, stripped off all my wet clothes and got into dry clothes and 2 fleeces and a jacket. Turned the heat up in the car and relaxed for a few minutes.

What limited your ability to perform faster:

Weather.

Event comments:

Friday was sunny and warm. Overnight the temperature dropped and there was a huge amount of rain/wind/hail. In the morning a system went through and the race was delayed about an hour due to lightning. It was windy, cold and rainy the entire day. The best part was getting in the warm water at the beginning of the race. I take my helmet off to all the volunteers who sat out in the cold and wind and rain to give us water and nutrition. There could have been one more aid station on the bike, but the run was perfect. Good food and drinks at the end of the race. And, of course Sunday dawned sunny, warm and calm. That's triathlon for you.




Last updated: 2014-01-01 12:00 AM
Swimming
00:37:38 | 2112 yards | 01m 47s / 100yards
Age Group: 0/26
Overall: 74/
Performance: Good
Suit: Orca 3.8 Full
Course: 1 lap, out and back.
Start type: Run Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 03:59
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:00:09 | 56 miles | 18.65 mile/hr
Age Group: 0/26
Overall: 136/
Performance: Average
Wind: Some
Course: Lollipop w/2 loops.
Road: Rough Wet Cadence: 84
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 03:57
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
01:42:35 | 13.1 miles | 07m 50s  min/mile
Age Group: 0/26
Overall: 61/
Performance: Good
Course: Out and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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] 4

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