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Lake Waconia Triathlon - TriathlonSprint


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Waconia, Minnesota
United States
70F / 21C
Sunny
Total Time = 00m
Overall Rank = 417/
Age Group = 45-49
Age Group Rank = 37/
Pre-race routine:

Alarm went off at 5:15. Got up made some coffee, ate a bowl of Cheerios, loaded up my prepacked bags and took off for the race. Listened to a little Meatloaf on the the way to Waconia.
Event warmup:

After I had my transition area laid out I did a little bike ride (to the top of Cemetery Hill) and after the race meeting I got in the lake and swam out to the first bouy.
Swim
  • 21m 38s
  • 880 yards
  • 02m 28s / 100 yards
Comments:

This is the first swim in a race that I did not panic! I kept it calm, relaxed and paced well. I did my 5 stroke free style and one or two breaststroke (for sighting). I had a harder time holding my course on the last leg but I think that was due to getting tired.
What would you do differently?:

Learn to sight during my freestyle and keep up the OWS practice
Transition 1
  • 04m 2s
Comments:

This will always be a little slow as I have to tape my toe.
What would you do differently?:

Practice so i lay thing out better and don't fumble around (and forget things)
Bike
  • 1h 07m 9s
  • 20 miles
  • 17.87 mile/hr
Comments:

According to my bike computer just before I entered the park I was at an 18.1 mph ave. The time to the mat dropped me below 18. At the 15 mile mark I was at about an 18.6 mph ave. Those hills and the little bit of wind I hit took it out of me in the last section. I stopped drinking when I thought I would have to hit the prot-a-potty before the run. That may have been a bit of a bad idea.
What would you do differently?:

Not much. I followed my plan and gave it all I had on the bike as we will see in the run report.
Transition 2
  • 02m 40s
Comments:

I had forgot my gel flask for on the bike so I had to take a slug here and down some water hoping for a little energy by the half way point of the run.
What would you do differently?:

Remember to have my gels on the bike so I can get that on the move.
Run
  • 51m 18s
  • 4 miles
  • 12m 49s  min/mile
Comments:

Here is where giving it all on the bike hurt. The run starts out with a long uphill (Cemetery Hill). By the time I got to the top I was really hurting. I was hot, my pace and form was shot and I had 3 more miles to go. I was at a 13:07/mile pace at that point. After the turn around I did get a chance to get my groove going but the dang hills would just slam me good. It turned into a math game to see if I was on pace to finsih the race in 2:30 or under.
What would you do differently?:

More run workouts (including hill). I have really slacked on the run workouts this month. Also need to do more bike to run brincks.
Post race
Warm down:

Talked to Tom and Jer a bit. Watch Kristin finish. Caught up with my daughter who was all happy to hug me until she felt the soaking wet shirt:) At some food (hot dog, fruit, Great Harvest Bread, and a bag od Frito's

What limited your ability to perform faster:

My overall conditioning and my knee conditions




Last updated: 2007-06-01 12:00 AM
Swimming
00:21:38 | 880 yards | 02m 28s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit: Hammer Tri Shorts
Course: Rectangle with right hand turns. The top leg was pretty short. Start and finish on a sandy beach.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 04:02
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
01:07:09 | 20 miles | 17.87 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Little
Course: Started out up Cemetery Hill and then through town in Waconia. Nice ride over to Mayer with some rollers and then a real nice flat stretch until we turn off Hwy 7 and head back around the Northeast end of Lake Waconia. This section had some hills that kicked my butt
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:40
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:51:18 | 04 miles | 12m 49s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: Fairly hilly out and back through the town of Waconia
Keeping cool Below average Drinking Just right
Post race
Weight change: %3.2
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] 4

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2007-06-24 2:45 PM

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Expert
1135
100010025
Delano, MN
Subject: Lake Waconia Triathlon


2007-06-24 3:21 PM
in reply to: #857556

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Elite
3687
20001000500100252525
Subject: RE: Lake Waconia Triathlon
Great job on this race.  I know you were a little concerned about doing this one when we talked at Buffalo.  Looks like you did a great job.
2007-06-24 4:07 PM
in reply to: #857556

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Veteran
164
1002525
Hamilton,MI
Subject: RE: Lake Waconia Triathlon
Nice race Steve, way to go on the OWS.
2007-06-24 5:19 PM
in reply to: #857556

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Master
1397
1000100100100252525
Granvile, Ohio
Subject: RE: Lake Waconia Triathlon
Great job today!  AWESOME job on the swim!   You're getting pretty good at this triathlon stuff....  
2007-06-24 7:30 PM
in reply to: #857556

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Master
1946
100050010010010010025
Bronze member
Subject: RE: Lake Waconia Triathlon
Glad to hear the swim went well for you- and you went on to push it on the bike- may not have done what you wanted to on the run- but you got it done, and as always learned something for the next time. nice race!
2007-06-24 8:32 PM
in reply to: #857556

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Pro
4216
20002000100100
Sous Mon Diadème
Subject: RE: Lake Waconia Triathlon
Adios, OWS demons .  Great job.  You hammered it on your bike 'cause that's your thing.  I get it... just like I understand that people with cranky joints never know from day to day what any run might hold.  Good for you for noodling it through (not always easy to do that pacing math when you're hot and tired) and getting it done.  Yippee! 


2007-06-24 9:54 PM
in reply to: #857556

Subject: RE: Lake Waconia Triathlon
Gerb - I knew you could do it! GREAT OWS and GREAT BIKE! Don't worry about the run...it will come...hills can kill. I'm so proud of your awesome race - Way To GO!!!! Enjoy a day of rest before your next one! Tink OOO
2007-06-24 10:41 PM
in reply to: #857556

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Pro
4675
20002000500100252525
Wisconsin near the Twin Cities metro
Subject: RE: Lake Waconia Triathlon
Nice job on the swim!  Congrats!
2007-06-25 8:38 AM
in reply to: #858053

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Lake Waconia Triathlon

I'm so glad to see this:

"This is the first swim in a race that I did not panic!"

Way to go! 

2007-06-25 8:58 AM
in reply to: #857556

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Master
2346
200010010010025
Dayton, Minnesota
Bronze member
Subject: RE: Lake Waconia Triathlon
Nice race, Steve!
2007-06-25 11:33 AM
in reply to: #857556

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Extreme Veteran
506
500
Twin Cities, MN
Subject: RE: Lake Waconia Triathlon

Those OWS dragons have been thoroughly kicked in the ankle.

Way to race your plan!

GREAT job.



2007-06-25 12:55 PM
in reply to: #858372

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Champion
7542
5000200050025
Albuquerque, New Mexico
Bronze member
Subject: RE: Lake Waconia Triathlon
BikerGrrrl - 2007-06-25 8:38 AM

I'm so glad to see this:

"This is the first swim in a race that I did not panic!"

Way to go! 

X2

2007-06-25 1:09 PM
in reply to: #857835

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Master
1457
10001001001001002525
MidWest
Subject: RE: Lake Waconia Triathlon

isis54 - 2007-06-24 7:30 PM Glad to hear the swim went well for you- and you went on to push it on the bike- may not have done what you wanted to on the run- but you got it done, and as always learned something for the next time. nice race!

x2

My race went the same way betweent he bike and the run.  The run kicked my a$$!!

2007-06-25 1:53 PM
in reply to: #857556

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Elite
2515
2000500
Between the Devil and the Deep Blue Sea
Subject: RE: Lake Waconia Triathlon

Great race, Steve! Way to beat your goal and congrats on the exorcising of OWS demons. It was, once again, a pleasure to race with you.

Cheers!

Tom 

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