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Ironman 70.3 Hawaii - Triathlon


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Kohala Coast, Hawaii
United States
World Triathlon Corporation
88F / 31C
Sunny
Total Time = 5h 43m 45s
Overall Rank = 355/1514
Age Group = 50-54
Age Group Rank = 32/136
Event warmup:

short beach run and stretch. short swim.
Swim
  • 41m 43s
  • 2112 yards
  • 01m 59s / 100 yards
Comments:

good visibility. little contact throughout. nice and mellow swim.

purposely took it easy since my swim training was lacking somewhat and didn't want to burn my matches too early.
Transition 1
  • 04m 7s
Comments:

long run from bike position, ran in bare feet, then put on shoes at the start line.
Bike
  • 2h 43m 16s
  • 56 miles
  • 20.58 mile/hr
Comments:

felt solid on the bike. overcast skies kept the winds and heat down. Some rain getting into hill climb to Hawi, which was fine.
Transition 2
  • 03m 21s
Comments:

they use a "time arrived" method of racking bikes, which seems to work pretty well.
Run
  • 2h 11m 8s
  • 13.1 miles
  • 10m 01s  min/mile
Comments:

tough course and really steamy hot.
you felt the heat coming up through the moist grass in the golf course sections.
Also being a 2 lap course this year, it was 2 trips to "road to nowhere" which made it harder IMO.

the best strategy I had was to keep cool with ice in my hat.
Post race
Warm down:

walk around and eat, hydrate

Event comments:

as usual, WTC puts on a great race. my 7th time doing this 70.3 and it is always a good time and a test of my endurance and training.

Not my best performance, but I think there were some positives. This race proves that using my indoor virtual trainer can prepare me well for the bike. And my run wasn't speedy but I enjoyed having a good set of feet without injury this year.




Last updated: 2016-06-06 12:00 AM
Swimming
00:41:43 | 2112 yards | 01m 59s / 100yards
Age Group: 65/136
Overall: 745/1514
Performance: Average
Suit: one piece
Course: ccw rectangle
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 04:07
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:43:16 | 56 miles | 20.58 mile/hr
Age Group: 38/136
Overall: 353/1514
Performance: Good
Wind: Some
Course: out and back to Hawi
Road: Smooth Wet Cadence: 90
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 03:21
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:11:08 | 13.1 miles | 10m 01s  min/mile
Age Group: 32/136
Overall: 355/1514
Performance: Average
Course: 2 lap course around the Mauni Lani area
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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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