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Lake Murray Sprint Triathlon - TriathlonSprint


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Lake Murray, South Carolina
United States
Set Up Events
80F / 27C
Sunny
Total Time = 1h 23m 6s
Overall Rank = 7/111
Age Group = F 35-39
Age Group Rank = 2/13
Pre-race routine:

1 and a half blueberry bagels with cream cheese and 1 cup of coffee. Took a gel 20 minutes before my wave started.
Event warmup:

Setting up transition and mingling. Opted not to warm up in the water because it was a little cool to swim and then wait for my wave to start.
Swim
  • 14m 28s
  • 820 yards
  • 01m 46s / 100 yards
Comments:

This swim started out good. I was drafting nicely and had a pretty easy swim to the first turn buoy. Then the turn and there was the sun in all it's glory. I lost my draft. I lost everything. I had no idea where I was in the lake. Had to go into breaststroke to find the rest of the field. When I finally made it to the turn buoy, I put my head in the water and swam! I felt like I was picking up speed, but when I got out of the water, I was surrounded by men. I lost the fast chics again!
What would you do differently?:

Polarized goggles to minimize the sun? Even though my placement is low (for me) I feel like my OWS is improving. That sounds backwards, but my HR stays calm and I finish the swim with energy!
Transition 1
  • 01m
Comments:

I was off-balance in T1, so it took me a little longer than normal, but still not too bad.
What would you do differently?:

Nothing
Bike
  • 42m 47s
  • 16 miles
  • 22.44 mile/hr
Comments:

I felt good on the bike. But as the course went on, I felt REALLY good. I passed lots of girls in the first 4 miles. Then I started passing guys. I only got passed twice. I used gears that I could keep up a high cadence. Didn't have any traffic or congestion problems. And for the first time in a large race, I had the No. 1 bike split of ALL the ladies (including the elites!) Woot!!! If the course was indeed 16 miles, I averaged over 22 mph!!!
What would you do differently?:

Nothing!
Transition 2
  • 01m 2s
Comments:

Turned one aisle too soon in transition so I had to shove Sir Velo under the rack and limbo under it myself. Had to move someone's wetsuit that was draped over my spot then I could get down to business.
What would you do differently?:

Count the aisles more carefully.
Run
  • 23m 51s
  • 3.11 miles
  • 07m 40s  min/mile
Comments:

I started off feeling great on the run and passed about 5 people, then the little rollers kicked in and I could feel myself slowing down. Rather than push it and suffer like last week, I relaxed and ran at a comfortable pace. I had a smile on my face and I felt like I probably could have pushed myself harder. This is how I typically feel when I run. Last week, I pushed and suffered and had a slow run. Decided that suffering is far too overrated. I finished and felt good!
What would you do differently?:

More hill training. I suck at running hills. As far as pushing myself, I don't know. This wasn't a bad split for me. Actually, it is pretty average. I do want to improve my run. But I'm not sure how to do that. I guess just keep running.
Post race
Warm down:

I almost caught my husband at the finish. So we walked and cooled down together. He had been sick with a mild stomach bug on Thursday and Friday, but was feeling better until just before the race start. But he toughed it out and raced anyhow.

What limited your ability to perform faster:

Getting lost on the swim and my lack of running prowess.

Event comments:

I really like this venue. I loved the bike course. The run course was nice because the majority of it was in the shade. Got to meet Tigerrocker and we chatted after the awards ceremony. I would like to do this race again next year. It was a lot of fun.




Last updated: 2007-04-20 12:00 AM
Swimming
00:14:28 | 820 yards | 01m 46s / 100yards
Age Group: 4/13
Overall: 20/111
Performance: Below average
Suit: Sugoi trisuit
Course: Triangular counter-clockwise loop
Start type: Deep Water Plus:
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Below average
Rounding: Average
T1
Time: 01:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
00:42:47 | 16 miles | 22.44 mile/hr
Age Group: 1/13
Overall: 1/111
Performance: Good
Wind: Little
Course: 16 mile loop with rolling hills.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:02
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Below average
Shoe and helmet removal Average
Running
00:23:51 | 03.11 miles | 07m 40s  min/mile
Age Group: 4/13
Overall: 25/111
Performance: Average
Course: 5K out and back loop with one extra spur. Rolling hills.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 4

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2007-05-20 8:35 PM

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Pro
4507
20002000500
Simpsonville, SC
Subject: Lake Murray Sprint Triathlon


2007-05-21 6:40 AM
in reply to: #808959

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Elite
2777
2000500100100252525
In my bunk with new shoes and purple sweats.
Subject: RE: Lake Murray Sprint Triathlon
Congrats to you both. I normally do this race but opted out as part of my "slow down". SCTS needs a new category for you two, "married with children". You two would own the top podium.
2007-05-21 9:43 AM
in reply to: #808959

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Expert
931
50010010010010025
Smyrna, GA
Subject: RE: Lake Murray Sprint Triathlon
Wow, Pam - you just keep pulling down such great numbers!!  #1 bike split for ALL of the women???  You go, girl!!  Congrats on yet another fabulous race!
2007-05-21 10:32 AM
in reply to: #808959

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Master
2571
20005002525
Tiger's Den
Subject: RE: Lake Murray Sprint Triathlon

I gotta tell you, you are awesome! To run with a low to med RPE and still run 7m40 s miles? When I run 400s at the track, My all out sprint for a 400 is in the 7m40s vacinity and I can only hold that for a 400. I can't imagine doing that for a 5K and it being a low to med RPE. LOL. YOU ROCK!!!

And 22mph on the bike? Girl, by next season you need to start racing with the elites!

2007-05-21 10:52 AM
in reply to: #808959

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Elite
3487
20001000100100100100252525
Lakewood, CO
Subject: RE: Lake Murray Sprint Triathlon
SWEET RIDE  -  #1  22.0 +  I want to ride like you when I grow up!  And solid "Avg" run.  Way to go. 
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