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Ko' Olina Triathlon - Triathlon


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Kapolei, Hawaii
United States
Boca Hawaii
80F / 27C
Sunny
Total Time = 1h 06m 21s
Overall Rank = 10/207
Age Group = M40-44
Age Group Rank = 2/17
Swim
  • 15m 59s
  • 600 meters
  • 02m 40s / 100 meters
Comments:

The swim was the weirdest I have ever had in a triathlon. I tried to keep it slow during the run transitions to prevent the HR from going high, a couple other guys would sprint past me on the land only to have me pass them on the swim. The transition to T1 was 1/3rd of a mile. I hit lap on my watch as soon as I exited the water and and had a swim time of 13:19.
What would you do differently?:

Race started at 0600, sunrise was at 6:21, tinted sunglasses made navigation difficult fro the first 300m.
Transition 1
  • 01m 32s
Comments:

My real T1 was over 4 minutes due to the 1/3rd of a mile transition to T1. There was a huge pileup at the mount line and one guy got pushed over as it clogged up.
What would you do differently?:

T1 was 30 seconds slower than normal and I really can't explain what I did different.
Bike
  • 26m 22s
  • 9.6 miles
  • 21.85 mile/hr
Comments:

Legs not all the way back after completing superfrog last week. lots 375 feet of descending which caused average power to be low.
What would you do differently?:

be more rested.
Transition 2
  • 00m 51s
Comments:

Nothing spectacular here, due to congestion going into T2, chose not to mess with flying dismount. Got socks and vaporfly's on very efficiently. Took a gu cold brew roctane and was ready to run (almost).
What would you do differently?:

I forgot to pull my quicklaces tight on my shoe and had to briefly stop just after crossing the timing mat.
Run
  • 21m 39s
  • 3.1 kms
  • 06m 59s  min/km
Comments:

Was hard for the first 2 miles but then lost speed on the sand.
What would you do differently?:

choose a race that doesn't have sand running
Post race
Warm down:

lots of food and got a massage

What limited your ability to perform faster:

biggest reason is being 1 week removed from superfrog 70.3 but i needed a third race to get a USAT ranking so I sucked it up.

Event comments:

Despite the strange swim, the short bike, and the sand/grass running this is a great triathlon, actually one of the best on Oahu! Post race festivities are top notch, there is a 50 foot waterslide, foot for days, free post race massages, and an open/air conditioned ballroom for everyone to hand out in. Post race awards do go long, almost 2 hours, with kids races, the 5k, the 10k, the aquathon, and then finally the triathlon.




Last updated: 2019-09-22 12:00 AM
Swimming
00:15:59 | 600 meters | 02m 40s / 100meters
Age Group: 3/17
Overall: 21/207
Performance: Average
https://www.strava.com/activities/2731746853
Suit: Xterra Valor Speedsuit
Course: Swim a lagoon 1 (200m), run to lagoon 2(.1 miles), swim across lagoon 2(100m), round the inflatable on the beach, swim across lagoon 2(100m(, run to lagoon 1, swim across lagoon 1(200m).
Start type: Run Plus: Waves
Water temp: 78F / 26C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Average
T1
Time: 01:32
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:26:22 | 9.6 miles | 21.85 mile/hr
Age Group: 2/17
Overall: 11/207
Performance: Below average
https://www.strava.com/activities/2731746914
Wind: Little
Course: Out and back for the 4 seasons resort. 12 mile bike course cut short to 9.5 miles due to early turnaround on Malakole.
Road: Smooth Dry Cadence: 93
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 00:51
Overall:
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Below average
Running
00:21:39 | 03.1 kms | 06m 59s  min/km
Age Group: 3/17
Overall: 14/207
Performance: Average
https://www.strava.com/activities/2731746895
Course: The first 2 miles are road and then hard packed dirt making for a fast run, but mile 3 is no fun: grass run around lagoon 4, sand run around lagoon 3, grass run around lagoon 2, and 1 last sand run around lagoon 1, then to the finish line.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 2
Good race? Yes
Evaluation
Course challenge Too easy
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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2019-09-27 10:03 PM

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Member
119
100
Saint Marys, Georgia
Subject: Ko' Olina Triathlon


2019-09-29 9:32 AM
in reply to: #5262911

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Expert
3234
2000100010010025
Middle River, Maryland
Bronze member
Subject: RE: Ko' Olina Triathlon

And, you know, you're in Hawaii, so you've got that going for you.  Sounds like a fun race.

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