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Ironman 70.3 Vietnam - Triathlon1/2 Ironman


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Da Nang, Da Nang
VN
36C / 97F
Sunny
Total Time = 7h 26m 39s
Overall Rank = 616/941
Age Group = 45-49
Age Group Rank = 66/106
Event warmup:

A short swim of about 500m.
Swim
  • 28m 56s
  • 1900 meters
  • 01m 31s / 100 meters
Comments:

The swim was good. More training would have helped but it was only a little slower than half my full iron swim time with a wetsuit.
What would you do differently?:

More training. I'd like to be able to cruise at about 1:25/100.
Transition 1
  • 11m
Comments:

T1 was atrociously slow. There was a long solid run up from the water but I still need to work on this aspect of my race.
What would you do differently?:

Take less time.
Bike
  • 3h 23m 23s
  • 90 kms
  • 26.55 km/hr
Comments:

The bike started very well. I was sitting on an average of around 30km/h even with the head and crosswinds. But near the start of my third lap the wind picked up substantially and I slowed down to an average of about 23km/h. This picked up to 24 for the last 20km but the damage was done.

I was on target for a time close to 3 hours but did 3h 23m. However it was still a PB by 11m 35s.
What would you do differently?:

I need to train more.
Transition 2
  • 10m 52s
Comments:

There was a long run into transition due to the way it was set up but this was another atrocious transition.

Part of the problem was my garmin. I stopped it at the end of the bike and cleared it but when I tried to select run I locked it. I couldn't remember how to unlock the keys and in the end turned it off and on again.

This delay cost me a PB overall.
Run
  • 3h 12m 28s
  • 21.1 kms
  • 09m 07s  min/km
Comments:

My run started very well with an average pace well under 9m/km even as I dealt with severe quad cramps. I was on a 2/1 jog/walk cycle.

The further I got into the run the more the heat started to hit me. It was 36C but above the road where we were running it was 40C-45C. My average pace gradually dropped away and I went from being on target for 2h 50m to doing 3h 12m.

I now know I should have been putting ice in my hat at every aid station, not just one of them. That may have helped keep my pace up but you live and learn and the extreme heat made finishing more satisfying.
What would you do differently?:

I would use ice much more to stay cool.
Post race
Event comments:

This was the first year and I expected there to be a lot of problems but there were only a few relatively small ones and one potentially dangerous one. I expect these will be dealt with for next year.




Last updated: 2015-04-17 12:00 AM
Swimming
00:28:56 | 1900 meters | 01m 31s / 100meters
Age Group: 1/106
Overall: 26/941
Performance: Good
Suit: tri-suit
Course: The course was a single lap rectangle. We swam out from the beach 300m and turned left. Then we swam another 300m, turned right then 50m, turned right and swam 600m, turned right and swam 50m, turned left and swam 300m back to shore. The course was well marked but I was in the third wave and had the second wave swimmers to navigate off as I passed them.
Start type: Run Plus:
Water temp: 27C / 81F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 11:00
Performance: Bad
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
03:23:23 | 90 kms | 26.55 km/hr
Age Group: 0/106
Overall: 0/941
Performance: Good
Wind: Headwind
Course: The course was out to just past a large bridge then three 19.2km laps of a section of highway before returning.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 10:52
Overall: Bad
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
03:12:28 | 21.1 kms | 09m 07s  min/km
Age Group: 0/106
Overall: 0/941
Performance: Good
Course: The course was part of the bike course. A simple out and back run on a bitumen road completely exposed to the midday sun.
Keeping cool Below average 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 2:29 AM

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5

, Western Australia
Subject: Ironman 70.3 Vietnam


2015-05-19 3:43 AM
in reply to: #5116541

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Master
8210
500020001000100100
Eugene, Oregon
Subject: RE: Ironman 70.3 Vietnam
Congrats on your survival and awesome swim (and to Yanti for her finish)! Yep, run was an absolute death march. It doesn't surprise me to see temps of 40-45 on the road with pavement absorbing heat and heat being reflected back from the ocean and sand. I know when I checked the thermometer on my bike computer (which usually matches up well with Yahoo current weather and my home thermometer) at the end of the bike leg (around 10:40 for me) it already said 35 degrees, and I know it must have heated up more over the next few hours. Ugh. Don't know what possessed them to put the race in May--our hottest month of the year. It might not be half-bad....in January!
2015-05-19 2:44 PM
in reply to: #5116541

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Master
6595
50001000500252525
Rio Rancho, NM
Subject: RE: Ironman 70.3 Vietnam

Great job and congrats on the PR!  I accidentally locked my garmin recently as well. Pain in the azz!

Great job finishing, you fishy you

2015-05-20 1:52 PM
in reply to: #5116541

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Pennsylvania
Subject: RE: Ironman 70.3 Vietnam

Nice race, Kingsley, congrats!

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