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Kawela Endurance Triathlon - Triathlon

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Waialua, Hawaii
United States
85F / 29C
Total Time = 5h 39m 24s
Overall Rank = 47/140
Age Group = M45-49
Age Group Rank = 5/13
Pre-race routine:

Woke up at 315a. Had poi muffin with peanut butter, banana and half a cliff builder bar. Relaxed for a half hour and made the 50 drive to the race. was raining pretty hard prior to race with lots of wind. Rain did stop before race but was very windy all morning. Typical Hawaii weather though. Hot, humid and windy.
Event warmup:

light running and dynamic stretching for 15 min and then a short swim. race started at first light before sunrise to beach the hear.
  • 28m 36s
  • 2300 meters
  • 01m 14s / 100 meters
What would you do differently?:

not much. maybe hold back a little.
Transition 1
  • 02m 11s

fine transition. had to throw everything into wet bag, which took a few seconds
  • 2h 44m 20s
  • 57.9 miles
  • 21.14 mile/hr

went way above my planned HR and pace. even though i finished first in my division it cost me during the run. the rough road conditions and strong wind also took a lot out of my legs
What would you do differently?:

would stay within my pacing, especially early in the ride.
Transition 2
  • 01m 11s

fine transition. no issues
  • 2h 23m 9s
  • 13.1 miles
  • 10m 56s  min/mile

Went about 3.5 miles at my planned pace before the wheels fell off. My legs were shot from too hard on the bike. The heat, humidity and wind played factors but the bike was the primary culprit. Lesson learned the hard way. Was hoping to go below 1:50 but missed that by over 30 min. Had to run/walk the last 8 miles which was not fun.
What would you do differently?:

continue to get in better bike condition and learn to stay within myself early on in the race
Post race
Warm down:

relaxed with family. light stretching but mostly stayed off my feet. had a very good food and beverage spread.

What limited your ability to perform faster:

going way to hard on bike and the heat, humidity and wind

Event comments:

This was the Inaugural Kawela race and overall it was very well done. This is the first 70.3 race on the island of Oahu. Hope they can keep this going into the future. Look forward to doing again. Had a lot of local flavor and felt like a group of friends got together to create a small race.

Last updated: 2014-06-06 12:00 AM
00:28:36 | 2300 meters | 01m 14s / 100meters
Age Group: 1/13
Overall: 0/140
Performance: Good
Course: 2 loops totaling 1.05 miles with a .5 run between. t
Start type: Wade Plus:
Water temp: 77F / 25C Current: High
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:11
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
02:44:20 | 57.9 miles | 21.14 mile/hr
Age Group: 1/13
Overall: 0/140
Performance: Below average
Wind: Strong
Course: very fast but road was pretty rough at times
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Just right
Time: 01:11
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike
Racking bike
Shoe and helmet removal
02:23:09 | 13.1 miles | 10m 56s  min/mile
Age Group: 5/13
Overall: 0/140
Performance: Below average
Course: 2 loops with 2 big hills at the one turn around. half the course was directly into a strong with and the other half had tailwind
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? No
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

2014-08-18 10:58 PM

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Subject: Kawela Endurance Triathlon
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