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Summer Super Sprint Triathlon - TriathlonMini Sprint


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Manassas, Virginia
United States
Tri It Now
65F / 18C
Sunny
Total Time = 50m 54s
Overall Rank = 51/307
Age Group = 40-44
Age Group Rank = 6/50
Pre-race routine:

Up at 5:15; had an english muffin with jelly, some gatorade, watched the end of "The Rock" on HBO. Was in the car by 6:10 and at the race site by 6:40. Pumped up my tires and set up transition. Chatted with fellow BTers Kristin, Brad (weds19), and Jeff (caseyready1). Ate a Gu about 10 min before we assembled for race start.
Event warmup:

Minimal stretching, maximum chatting...
Swim
  • 08m 25s
  • 400 yards
  • 02m 06s / 100 yards
Comments:

No issues. HR was under 100 at the start, was really relaxed. My goggles are on their last legs so need to get a new pair. Passed a number of people, got passed by a few.
What would you do differently?:

Push harder? I probably had some reserve, but was very comfortable. Easiest pool swim I've done to date.
Transition 1
  • 01m 30s
Comments:

Who knows about T1 time; this is a guess from my watch. Will never know the truth ... not timed with a chip but integrated into the bike time. GPS didn't sync fast so that delayed me by 15 seconds.
What would you do differently?:

Don't wait for GPS, just go.
Bike
  • 27m 22s
  • 8 miles
  • 17.54 mile/hr
Comments:

Here are the splits, avg speed, HR, and total cumulative distance:

1:46, 17.4 mph avg, 158 HR, 0.5 mi
1:29, 19.8 mph avg, 160 HR, 1.0 mi
1:29, 20.5 mph avg, 158 HR, 1.5 mi
1:25, 21.1 mph avg, 162 HR, 2.0 mi
1:22, 21.3 mph avg, 162 HR, 2.5 mi
1:39, 17.8 mph avg, 161 HR, 3.0 mi
1:39, 18.6 mph avg, 163 HR, 3.5 mi
1:14, 23.3 mph avg, 163 HR, 4.0 mi
1:36, 18.7 mph avg, 161 HR, 4.5 mi
1:22, 21.9 mph avg, 163 HR, 5.0 mi
1:29, 20.2 mph avg, 163 HR, 5.5 mi
1:18, 22.5 mph avg, 162 HR, 6.0 mi
1:39, 18.3 mph avg, 163 HR, 6.5 mi
1:32, 18.9 mph avg, 163 HR, 7.0 mi
1:25, 21.1 mph avg, 162 HR, 7.5 mi
1:50, 7.6 mph avg, 160 HR, 7.734 mi total

So, wasn't the full 8 miles (at least according to my GPS).

What would you do differently?:

Not much. I was just below my LT of 165 HR for this distance.
Transition 2
  • 00m 46s
Comments:

Fastest T2 time I've ever had.
What would you do differently?:

Don't forget my race number belt next time.
Run
  • 15m 54s
  • 1.8 miles
  • 08m 50s  min/mile
Comments:

Here are the splits, pace, HR, and total cumulative distance:

4:01, 8:21 min/mi, 159 HR, 0.5 mi
4:03, 8:01 min/mi, 160 HR, 1.0 mi
3:52, 7:46 min/mi, 163 HR, 1.5 mi
1:23, 8:12 min/mi, 167 HR, 1.87 mi

Total time is a guestimate from my watch and isn't the official time (but if they're very different I'll yell, stomp, and hold my breath...).

What would you do differently?:

Run faster. I need more bike/run bricks to prepare for Reston. Felt sluggish getting started.
Post race
Warm down:

Walking, drinking, minimal stretching.

What limited your ability to perform faster:

I'm not a fast swimmer nor am I a fast runner. Just need to work on endurance and pushing my thresholds upward.

Event comments:

This was a FUN race -- would do it every week if there was the opportunity!




Last updated: 2006-05-14 12:00 AM
Swimming
00:08:25 | 400 yards | 02m 06s / 100yards
Age Group: 0/50
Overall: 164/307
Performance: Good
Avg HR 145
Suit: UnderArmor top and DeSoto Tri Shorts
Course: Pool swim, 16 lengths
Start type: Inside Pool Plus: Shot
Water temp: 80F / 27C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation:
Rounding:
T1
Time: 01:30
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
Biking
00:27:22 | 08 miles | 17.54 mile/hr
Age Group: 0/50
Overall: 32/307
Performance: Good
Time includes T1 time
Wind: Some
Course: Flat, with 8 u-turns.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 00:46
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:15:54 | 01.8 miles | 08m 50s  min/mile
Age Group: 0/50
Overall: 80/307
Performance: Average
Time includes T2 time
Course: Same as bike course. Flat with u-turns.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5

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2006-08-13 3:19 PM

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Regular
99
252525
Vienna, VA
Subject: Summer Super Sprint Triathlon


2006-08-13 3:57 PM
in reply to: #510141

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Expert
1205
1000100100
Herndon VA
Subject: RE: Summer Super Sprint Triathlon

Hey Paul,

Great race! It looks like you kept up a good pace through the whole race.  Congratulations on coming in 6th in the age group.  Tell you're son congratulations on coming in first.  That's quite an achievement.

Ernie 

2006-08-13 4:04 PM
in reply to: #510141

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Elite
2661
20005001002525
DC Metro, slowly working my way to NC
Bronze member
Subject: RE: Summer Super Sprint Triathlon
You are speedy!!  Sounds like a great way to spend the day.  Good job.
2006-08-13 8:26 PM
in reply to: #510141

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Veteran
236
10010025
Reston
Subject: RE: Summer Super Sprint Triathlon
Great race!! It's always fun to do a local race and even more fun when you know people doing it as well!

Congrats on an awesome race! Pass our congrats onto your son! He had an awesome race as well!
2006-08-14 6:20 AM
in reply to: #510360

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Cycling Guru
15134
50005000500010025
Fulton, MD
Subject: RE: Summer Super Sprint Triathlon
Great race Paul!

6/50 and 50th overall and you're "not a great swimmer or runner?" Looks like you're not too shabby in those disciplines.
2006-08-15 8:49 AM
in reply to: #510141

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Extreme Veteran
471
1001001001002525
Northern Virginia
Subject: RE: Summer Super Sprint Triathlon
nice race. it was good to get a chance to chat before the race. i'm sorry i had to take stuff back to the car and didn't have a chance to really meet Jeff (caseyready1) . i didn't even realize he was a bt'er.

This was a FUN race -- would do it every week if there was the opportunity!

no doubt. in some places they have a low key evening sprint every week. that would be great.

hope to see you thursday at the ows.


2006-08-16 11:10 AM
in reply to: #510141

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Regular
60
2525
Subject: RE: Summer Super Sprint Triathlon
Great race Paul, it was great to finally meet you, hopefully we can get together for a bike ride at some point. Congrats to your son as well!
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