Sungailiat triathlon

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Sungailiat triathlon - TriathlonOlympic


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Sungai Liat, Sumatera Barat
ID
32C / 90F
Overcast
 		Total Time = 3h 27m 49s
Overall Rank = 34/70
Age Group = 46 & over
Age Group Rank = 5/13
Swim
  • 23m 21s
  • 1500 meters
  • 01m 34s / 100 meters
Comments:

The course was very well marked this year and I had no problems navigating. I was also able to follow two other swimmers. For the first lap I sat behind fourth place but passed him just after starting the second lap. From there I caught up to second who had pulled away by about 100m from us then sat on him to the finish.
What would you do differently?:

A better warm up might help and a lot more training. My time wasn't bad but it could improve.
Transition 1
  • 06m 4s
Comments:

My T1 was very slow but there was a long steep run up from the water. I can still improve though.
What would you do differently?:

There isn't much I can do differently.
Bike
  • 1h 40m 1s
  • 40 kms
  • 24.00 km/hr
Comments:

More training is needed.
What would you do differently?:

There isn't anything I would do differently.
Transition 2
  • 03m 48s
Comments:

T2 was also a bit slow. It really needs to be at least a minute and a half fast than this.
What would you do differently?:

Try to be faster.
Run
  • 1h 14m 34s
  • 10 kms
  • 07m 28s  min/km
Comments:

I just need more training but this was a PB 10k by 11 minutes 11 seconds. I think I can get that down to just over an hour or maybe under.

For about 5k I ran with another Australian rather than keeping to my 2/1 jog/walk cycle and this helped with the good time and my overall PB by 7m 27s.
What would you do differently?:

Nothing, it was very well run.
Post race
What limited your ability to perform faster:

Lack of training

Event comments:

A fantastic, relaxed race.




Last updated: 2015-04-17 12:00 AM
Swimming
00:23:21 | 1500 meters | 01m 34s / 100meters
Age Group: 1/13
Overall: 3/70
Performance: Good
Suit: Tri-suit
Course: 2 laps of a triangle 250m per side with a run around a flag between laps.
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 06:04
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
01:40:01 | 40 kms | 24.00 km/hr
Age Group: 7/13
Overall: 49/70
Performance: Good
Wind: Some
Course: A simple out and back course. The first 4km was very rough and I had to hold my speed down to 22-25 km/h. The one time I did let the bike go down a hill at over 30 I hit a small pothole at the bottom. The surface in this section was rough enough that I had to keep my speed down if only to keep hold of the handle bars. In this rough section was a 1km stretch where the road was covered by thick slippery mud. In this part my speed was 13-15 km/h. Once past the rough and the solid little hills my average speed was around 29km/h on a slightly undulating new road. My 2nd and 3rd 10k's were both 10 minutes faster than my 1st and 2nd. Next year the whole course will be repaired so I am looking forward to doing a fast time then.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:48
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
01:14:34 | 10 kms | 07m 28s  min/km
Age Group: 6/13
Overall: 44/70
Performance: Good
Course: The course was complicated. Out a couple of kilometres then a couple of loops in different directions before coming back to the finish but it was a very nice, scenic run.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5]
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: Good
Race evaluation [1-5] 5

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2015-05-19 2:03 AM

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5

, Western Australia
Subject: Sungailiat triathlon

2015-05-19 2:54 PM
in reply to: #5116540

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Master
6595
50001000500252525
Rio Rancho, NM
Subject: RE: Sungailiat triathlon

Great job. Congrats on the PR. Sounds like the bike will be much nicer after the repairs!

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