Waseca Triathlon - 1/3 Ironman Course

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Waseca Triathlon - 1/3 Ironman Course - Triathlon


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Waseca, Minnesota
United States
Final Stretch
55F / 13C
Overcast
 		Total Time = 3h 19m 37s
Overall Rank = 18/83
Age Group = M55-59
Age Group Rank = 1/2
Pre-race routine:

Writing this way after the fact, 10/9/14, 2 1/2 months after the race. Took 2 days completely off before the race, a first for me. Not really planned but we were leaving on Grand Canyon trip on Monday the day after the race so there was lots to do to get ready for the trip.

Drove to Waseca by myself. Tried to ride w/Andy Becker but he had Gwen Jacobson going with him. Arrived early enough to get a spot in the lot near transition. Normal breakfast, Honey Nut Cheerios and a banana.
Event warmup:

Went for short ride and run. Had a spot on the outside lane of transition.


Swim
  • 38m 53s
  • 1760 yards
  • 02m 13s / 100 yards
Comments:

Wind really picked up and as we left shore it was VERY choppy. Return leg was hard to stay on course, I swam a lot extra.
Transition 1
  • 01m 38s
Comments:

No issues in T1
Bike
  • 1h 33m 55s
  • 34 miles
  • 21.72 mile/hr
Comments:

Good overall bike. Worked hard the whole time but due to the wind first 11 miles were below expected pace. But I was OK with it, I knew the wind would help later on. Official results had me at 21.7. I was targeting 22 so just fine with the wind conditions.
Transition 2
  • 01m 23s
Comments:

No issues
Run
  • 1h 03m 49s
  • 8.8 miles
  • 07m 15s  min/mile
Comments:

Good run, felt strong the whole way. Finished strong.
Post race
Warm down:

Changed almost right away. Kind of cool with the wind. Talled to Any B and Gwen J. Gewn's first tri.

What limited your ability to perform faster:

Tough swim with the wind & chop especially on the way back.

Event comments:

An OK race at a different distance. Some pacing required not quite like an Oly but not as tough to get ready for as a HIM. Overall a fun race & close enough to drive over on race day. A good alternative to Chisago.

I was the fastest guy age 45+ in the small field. Does this count for multiple AG wins? M45-49, M50-54, M55-59?




Last updated: 2014-05-30 12:00 AM
Swimming
00:38:53 | 1760 yards | 02m 13s / 100yards
Age Group: 2/2
Overall: 49/83
Performance: Below average
Suit: Desoto Black Pearl, borrowed Chris Koch's top sinc
Course: Rectangular with short sides. Basically out from shore, almost to far shore then a short side and back to shore. Wind really picked up and as we left shore it was VERY choppy. Return leg was hard to stay on course
Start type: Wade Plus:
Water temp: 0F / 0C Current: High
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation: Below average
Rounding:
T1
Time: 01:38
Performance:
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Average
Biking
01:33:55 | 34 miles | 21.72 mile/hr
Age Group: 1/2
Overall: 14/83
Performance: Good
Into the wind up to about the 1/2 way point. Time Elev Gain Elev Loss Avg Speed Max Speed Avg HR Max HR Avg Bike Cadence 1 03:22.7 13 7 17.8 23.1 157 162 88 2 03:13.9 26 23 18.6 22.3 152 155 97 3 03:16.0 20 30 18.4 24.8 151 153 96 4 03:17.2 20 7 18.3 22.8 148 153 97 5 03:08.3 13 7 19.1 22.7 147 150 98 6 03:36.5 7 13 16.6 19.7 146 148 99 7 03:40.6 26 30 16.3 20.9 146 151 99 8 03:18.0 7 49 18.2 21.6 145 147 100 9 03:14.0 7 49 18.6 22 142 146 98 10 03:17.5 30 0 18.2 25.9 144 149 99 11 02:21.8 36 20 25.4 28.9 143 146 97 12 02:20.4 20 30 25.6 33.4 143 145 97 13 02:37.6 72 20 22.8 34.5 142 145 94 14 02:22.5 46 43 25.3 32.6 144 152 100 15 02:12.2 13 20 27.2 30.8 141 143 96 16 02:30.1 52 36 24 30.5 141 150 96 17 02:21.2 7 20 25.5 28.1 139 145 97 18 02:53.6 16 39 20.7 25.2 143 148 91 19 02:57.3 20 36 20.3 25.7 141 145 96 20 02:30.8 20 7 23.9 29.8 143 147 98 21 02:15.3 0 0 26.6 29.4 141 144 98 22 02:09.8 7 16 27.7 30.3 143 145 102 23 02:34.4 0 0 23.3 24.9 143 146 96 24 02:34.5 13 0 23.3 24.3 141 144 96 25 02:21.2 0 23 25.5 28.9 142 144 97 26 02:20.9 13 13 25.5 28.5 145 148 96 27 03:00.8 0 7 19.9 25.7 145 148 93 28 03:03.0 10 7 19.7 22.7 144 147 95 29 02:30.5 7 13 23.9 26.7 147 150 97 30 02:45.1 30 16 21.8 25.5 146 149 97 31 02:52.6 36 30 20.9 26 145 150 93 32 02:51.0 16 23 21 26.7 148 154 96 33 02:50.7 23 13 21.1 26.2 150 152 92 34 00:32.8 0 13 8.1 16 148 151 102 Summary 1:33:15 623 656 21.3 34.5 145 162 96
Wind: Strong
Course: Kind of a flip-flopped United States. Strong winds from the NW. See the splits above, after mile 11 wind helped and times picked up.
Road: Smooth Dry Cadence: 96
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:23
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
01:03:49 | 08.8 miles | 07m 15s  min/mile
Age Group: 1/2
Overall: 13/83
Performance: Good
Garmin had distance at 8.56 instead of 8.8 and pace at 7:27 Splits Time Elev Gain Elev Loss Avg Pace Avg HR Max HR 1 07:12.9 23 20 7:13 154 158 2 07:21.4 13 13 7:21 158 161 3 07:31.1 13 7 7:31 161 164 4 07:32.2 23 23 7:32 162 168 5 07:29.1 23 30 7:29 164 168 6 07:38.1 0 0 7:38 163 167 7 07:37.0 13 7 7:37 168 172 8 07:29.0 7 16 7:29 169 174 9 03:59.1 13 23 7:07 173 177 Summary 1:03:50 128 138 7:27 163 177
Course: Flat 2 loops around the lake.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3

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