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West Plains WunderWoman Triathlon - Sprint Course - TriathlonSprint

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Medical Lake, Washington
United States
Emde Sports Inc.
80F / 27C
Total Time = 1h 42m 17s
Overall Rank = 254/335
Age Group = 50-54
Age Group Rank = 36/50
Pre-race routine:

Two-hour drive, got there just before transition opened so I could grab one of 200 parking spaces.
Event warmup:

Walked around and picked up trash, talked to participants. Took 1,000mg Ibuprofen an hour before my wave started.
  • 12m
  • 440 yards
  • 02m 44s / 100 yards

Started out with the front of the pack. Unfortunately, there was a wall of slower swimmers in front of me and it took me 2/3 of the course to get past them. Had to swim with my head above water for about 1/3 of the course so I could see them and try to figure out how to get by.
What would you do differently?:

Make sure I stand at the very front, rather than with the group.
Transition 1
  • 04m 16s

Good transition. A little unsteady on my feet putting on my shoes, but I had placed my bike near the end of one of the racks so I could use it to steady myself, if needed, and that helped. The transition timer for this race started as we exited the water, unlike the Troika, which started when we entered the transition area.
What would you do differently?:

Maybe run faster. 21/50 for my age group, 171/335 overall.
  • 39m 22s
  • 10.2 miles
  • 15.55 mile/hr

I know this course well, so I laid on my pedals as hard as I could. I forgot to reset my bike computer before the race, which probably was to my benefit because I couldn't look at the timer--I could only look at my speed, which I knew was good.
What would you do differently?:

Transition 2
  • 01m 55s

Racked my bike, swapped my helmet for my visor, and I was off. 8/50 in my age group, 94/335 overall. Good transition!
What would you do differently?:

Nothing, except run faster. Running is my biggest limitation.
  • 44m 44s
  • 3 miles
  • 14m 55s  min/mile

Ran the best I could. Really pushed myself. When I wasn't running, I tried to race walk. I didn't use a strategy, other than push myself to go as fast as I could, even if that "fast as I could" was when I was walking. Got passed by 13 women in my age group in the last mile, which was disheartening, but I didn't let it slow me down. I pushed harder. I really wanted to beat my Troika time.
What would you do differently?:

I need to run faster. This is my biggest area of weakness.
Post race
Warm down:

OMG! I ate everything in sight! And had a bone density scan. My bones are fine.

What limited your ability to perform faster:

I don't know how to run.

Event comments:

Same course as Troika Sprint Tri (05.31.2014).

Troika times:
Swim: 16:20 (Today - 12:00, 4:20 improvement)
T1: 4:10
Bike: 45:03 (Today - 39:22, 5:41 improvement)
T2: 1:39
Run: 50:19 (Today - 44:44, 5:35 improvement)
Total: 1:57:31 (Today - 1:42:17, about 15 minute improvement)

Last updated: 2014-06-22 12:00 AM
00:12:00 | 440 yards | 02m 44s / 100yards
Age Group: 21/50
Overall: 198/335
Performance: Good
Suit: Sleeveless shorty
Start type: Wade Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Below average Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 04:15.8
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:39:22 | 10.2 miles | 15.55 mile/hr
Age Group: 25/50
Overall: 165/335
Performance: Good
Wind: None
Course: Paved two-lane highway.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:54.8
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:44:44 | 03 miles | 14m 55s  min/mile
Age Group: 45/50
Overall: 304/335
Performance: Good
Course: Paved bike path around Medical Lake.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 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: Good
Race evaluation [1-5] 5

2014-08-17 5:24 PM

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Spokane, Washington
Subject: West Plains WunderWoman Triathlon - Sprint Course
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