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Lake Mills Triathlon - TriathlonSprint


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Lake Mills, Wisconsin
United States
Lake Mills Triathlon
Overcast
Total Time = 1h 13m 1s
Overall Rank = 60/663
Age Group = 30-34
Age Group Rank = 10/50
Pre-race routine:

Up at 4:15 a.m. Coffee, whole wheat toast with pb, ensure. Met up with Jszat for the ride to Lake Mills. Sip on bottle of perpetuem. Worry about the weather. Visit the porta-potty. Twice.
Event warmup:

Ran ten minutes after setting up transition. We drove through heavy rain about five miles from the race on the way in, and fortunately didn't rain from the time we got out of the car until after my warm up run. Then, it poured again. So, put on the wet suit and headed to the lake. Swam ten minutes about 20 minutes before the start.
Swim
  • 07m 18s
  • 440 yards
  • 01m 40s / 100 yards
Comments:

Solid swim. Perfect navigation on the first leg, went wide on the next two. Better navigation could probably brought me down to 7 flat. Lined up in the front and didn't have anyone to draft the whole swim. Not a very physical swim, nice not to have to do battle like we did at Wildflower.

Goal was 7:30, so this was a success!!!!!!

My coach was on the beach and I didn't see him but heard him cheering when I got out. Thanks for coming out Mark, I don't think I actually saw you once during the race, but I heard you at least four times!
What would you do differently?:

Better navigation!!! (seems to be a theme this season)
Transition 1
  • 01m 22s
Comments:

Practicing transitions for an hour yesterday sure paid off! I confirmed that I would be faster putting on my shoes before grabbing the bike. Skipped the socks for the first time in a race and no problems. Simplicity of a sprint transition is great. Really focused on being deliberate--left leg of wet suit off, right leg of wet suit off, shoe on and affirmatively fastened, next foot... Practiced yesterday to get the helmet buckle on quickly too and that paid off as well. Only snafu was my bike got caught on my gear bag when I pulled it off the rack. Lesson for next time: Make sure the bag will not get in the way of the bike.

Goal was 1:30, so this was a success!!! Thanks to my coach for putting transition practice into my workout plan yesterday. DEFINATELY made a difference in both transitions today and I probably would not have spent time practicing if it hadn't been in the plan.
What would you do differently?:

Bag placement.
Bike
  • 39m 26s
  • 15 miles
  • 22.82 mile/hr
Comments:

Schweet! Unlike last year, traffic wasn't bad. The waves start with elite, then male novice, then female novice. After a ten minute or so break, they send off the first age group wave, which I was in. Made it fun blasting by all the novices on the bike! Got passed by ONE PERSON on the bike, and it was PseudoYams, so I'm okay seeing as it was a Donkey!

Goal was 39:30 so this was a success!!!!
What would you do differently?:

Not much. Felt great.
Transition 2
  • 00m 58s
Comments:

Took my feet out and rode in on top of my shoes, jumped off and started running. First time I've done this in a race and it worked great!

Goal was 1:00 so this was a success!!!!!
What would you do differently?:

Could have probably had a little more speed going when I jumped off the bike, but there was someone dismounting SMACK in the middle of the lane, so I was a bit cautious.
Run
  • 23m 58s
  • 3.11 miles
  • 07m 43s  min/mile
Comments:

Pretty solid! Goal was 24:30 so this was a BIG success. Legs were solid coming out of T2, but I was breathing pretty hard the first 200 yards, felt like my throat was a bit constricted, so focused on deep and relaxed breathing. Finally got a groove around .8 miles in. In the second mile I realized I was heel striking and had totally reverted to my old running style. The rest of the run I found myself falling back into this and would "feel" my body to get my foot strike and body alignment back to a more efficient position.

Glad I had done my warm up run on the course in the a.m., as I had decided where I was going to go "all in" to start my sprint to the finish. I pushed well the whole run, kicking it up a notch at the mile 3 sign and putting the hammer down with about .5 mile left.

The track workout I did this week tought me what it felt like to REALLY push on the run. Without that workout, I am sure I would have gone slower on the run.

Fun seeing Yams, Jszat, and Morey on the run. Total pick me up to high five the other Donkeys!
What would you do differently?:

Try to focus on run form more consistently.
Post race
Warm down:

Met up with Jszat and Yams to cheer in Morey. Hoovered water, had some Recoverite, kept walking until my HR got down to a reasonable level.

What limited your ability to perform faster:

Run fitness.

Event comments:

HR data: yeah, I forgot my HRM only saves one event worth of segment data so I don't have the breakdown. Avg hr was 183, max 196.

For comparison sake, here's the breakdown from last year:
S: 8:37
T1: 1:55
B: 40:17
T2: 1:17
R: 25:18

Total: 1:17:21

I went faster in all five segments this year compared to last, and went below my goal time for all five segments. What could be better than that??? So satisfying to have the training pay off. Thanks to Coach Mark for pushing me (even though it is aimed at IM and not this sprint stuff!).

This race was a blast. Also met some new BT'ers, TripletMom01, ScoobysDad, and Analog_Girly.

Definately got my race fix, which is good as next weekend's Oly at Elkhart Lake is not going to be full effort.




Last updated: 2007-02-12 12:00 AM
Swimming
00:07:18 | 440 yards | 01m 40s / 100yards
Age Group: 10/50
Overall: 63/663
Performance: Good
Suit: Orca full
Course: Rectanglar with markers on the left.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:22
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:39:26 | 15 miles | 22.82 mile/hr
Age Group: 7/50
Overall: 33/663
Performance: Good
Wind: Little
Course: Out and back, mostly flat.
Road: Rough Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:58
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:23:58 | 03.11 miles | 07m 43s  min/mile
Age Group: 34/50
Overall: 233/663
Performance: Good
Course: Out and back on a shaded, crushed gravel trail.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 3

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2007-06-03 8:25 PM

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Elite
3491
20001000100100100100252525
In The Peleton
Subject: Lake Mills Triathlon


2007-06-03 8:46 PM
in reply to: #827612

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Member
28
25
Subject: RE: Lake Mills Triathlon
Loved the report! Great job on meeting ALL of your goals this race. See ya this weekend for the OLY.
2007-06-03 8:50 PM
in reply to: #827612

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Master
1920
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Ann Arbor, MI
Subject: RE: Lake Mills Triathlon
Awesome job out there!! Way to beat all of your times and have a blast while doing it! Congratulations!
2007-06-03 8:52 PM
in reply to: #827612

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Extreme Veteran
536
50025
Wauwatosa, WI
Subject: RE: Lake Mills Triathlon
GREAT RACE!!! Awesome to have other donkey's there to basque in the post-race aura of satisfaction after meeting your race goals. Congrats!! Gotta check the other reports. See you next weekend.
2007-06-03 8:54 PM
in reply to: #827612

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Expert
1148
100010025
NW Suburbs, Illinois
Subject: RE: Lake Mills Triathlon
Nothing like improvement!  Great job on the swim/bike/run, as well as the transitions.  Sounds like the Donkeys were represented very well in the little town of Lake Mills!
2007-06-03 9:11 PM
in reply to: #827612

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Master
2125
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Silver member
Subject: RE: Lake Mills Triathlon


2007-06-03 9:11 PM
in reply to: #827612

Regular
70
2525
Subject: RE: Lake Mills Triathlon
Good job! Congrats!
2007-06-03 9:13 PM
in reply to: #827612

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Pro
4675
20002000500100252525
Wisconsin near the Twin Cities metro
Subject: RE: Lake Mills Triathlon
Nice job!  Glad you met your goals.
2007-06-03 9:49 PM
in reply to: #827612

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Expert
1022
1000
In limbo
Subject: RE: Lake Mills Triathlon
Wow!  Congrats on beating the crap out of all your last years times!  You are freakin FAST!!!
2007-06-03 9:53 PM
in reply to: #827612

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Expert
1002
1000
Wind Lake WI
Subject: RE: Lake Mills Triathlon
Nice job donk. I take back all the sleepy Pete comments. Nice stepping stone to the ultimate goal MOOOOOOOOO.
2007-06-04 6:04 AM
in reply to: #827612

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Master
1671
10005001002525
West Bend, WI
Subject: RE: Lake Mills Triathlon

Wow- nice bike split- sub 40 sweet!!  Well- actually the swim and run were pretty fast too

GuessI better get my butt moving if I want to hang with you speedsters!

Good job out there- glad we finally met up



2007-06-04 6:23 AM
in reply to: #827612

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COURT JESTER
12230
50005000200010010025
ROCKFORD, IL
Subject: RE: Lake Mills Triathlon
Nice race.  Success in all areas ('cept for snagging the bag).
2007-06-04 8:30 AM
in reply to: #827612

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Crystal Lake, IL
Subject: RE: Lake Mills Triathlon
Nice race, sneaky Pete.  Congrats on pulling off the dismount in T2.  I know what you mean about having to be careful around people clipping out the standard way at the dismount line!
2007-06-04 8:53 AM
in reply to: #827612

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Pro
3906
20001000500100100100100
Libertyville, IL
Subject: RE: Lake Mills Triathlon
Solid all around effort and smokin bike and swim!!  Great way to start off the season.  EEEEAAAWWW!!!
2007-06-04 9:11 AM
in reply to: #827612

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Elite
2673
20005001002525
Muskego, WI
Subject: RE: Lake Mills Triathlon
You SMOKED that thing.  Great job.  I am sofa king impressed!  Seriously.  You're really rounding out all three sports well!!!
2007-06-04 10:01 AM
in reply to: #827612

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Champion
6056
500010002525
Menomonee Falls, WI
Subject: RE: Lake Mills Triathlon
Dang, man-- once that run comes around you're gonna be SCARY fast (as opposed to just bat-crap-crazy fast now!) Great to meet you and good luck at your upcoming races. We'll see you again at Racine!


2007-06-04 10:53 AM
in reply to: #827612

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Expert
1168
10001002525
Subject: RE: Lake Mills Triathlon

Awesome race Sneaky Pete!  Im surprised you didnt pass me at the last second coming in to T2   haha.   You smashed all your goals! Congrats on the freakin' fast race!

2007-06-04 12:00 PM
in reply to: #827612

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Master
1404
1000100100100100
Atlanta, Ga
Subject: RE: Lake Mills Triathlon

Great race. Awesome that you killed the run like that. Top 10 percent in the race and top 20 percent in a tough age group. Keep it up. That's awesome.

It will be interesting to see how not 'full effort' you approach next weekend. It's darn near impossible for me to not race fully, any event that I am a participant in. Not that I shouldn't, just that my brain always tells me NO.

2007-06-04 3:51 PM
in reply to: #827612

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Master
1732
100050010010025
Delafield, Wisconsin
Subject: RE: Lake Mills Triathlon
Donkey, don't let this get out but you are FAST! Way to meet/beat your goals!
2007-06-04 6:57 PM
in reply to: #827612

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Pro
4089
20002000252525
Without house
Subject: RE: Lake Mills Triathlon
Rock on, Donkey
2007-06-05 11:37 AM
in reply to: #827612

Member
58
2525
Subject: RE: Lake Mills Triathlon
Fabulous job, you fast person, you!

Epic swim time! I can only dream....and work harder


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