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The Works St. John's Triathlon - TriathlonOlympic

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St. John's, Newfoundland
20C / 68F
Total Time = 2h 36m
Overall Rank = /
Age Group = M35-39
Age Group Rank = 2/9
  • 17m 30s
  • 1000 meters
  • 01m 45s / 100 meters

Solid swim. Started out on the left side of the course away from the main groupFound some feet 50m out from the first buoy. Stayed with those until they went way off-course. Swam solo for the next 300m, then with a group the rest of the way in.

I came in ahead of Jason, Geoff and Greg. Very happy with my swimming this season. Did not feel overly winded.
Transition 1
  • 02m 20s

A long run to T1. Was undecided on wearing socks. Got to my spot, decided yes so a bit longer than I wanted.
  • 1h 25m
  • 46 kms
  • 32.47 km/hr

I went hard on the bike. During the first 10km of the bike I thought that I may not have enough left for lap two and the run.

The Outer Ring Road portion was very windy.

Rode a PB bike leg for this course today. Considering the amount of wind this is GREAT!
Transition 2
  • 01m

A good T2. Racked the bike. Struggled a bit with one bike shoe.

Grabbed my gel and a swig of GU2O before I was onto the run course.
  • 50m
  • 10 kms
  • 05m  min/km

Ran the entire way except for one <60 second portion on the second lap. Really had to make sure that I was able to get the water in me.

Legs got heavy towards the end but I was able to hang on to my pace. Ran the hills very smartly - slowed the pace a bit but many footstrikes to keep me moving.
Post race
Warm down:

Ate some food, grabbed some water, dry clothes, then a massage, then some light stretching.

What limited your ability to perform faster:

I raced a very, very good race today. I was strong and steady throughout.

More hard running off the bike will help.

More hard interval training on the bike will also be beneficial.

Event comments:

I am very pleased with today. I came ahead of some very good athletes which is a good sign for my season and for the season ahead. I'm also getting closer to some of the guys ahead of me.

I also learned that I can really push hard and do well. My body is ready for it.

Last updated: 2007-08-12 12:00 AM
00:17:30 | 1000 meters | 01m 45s / 100meters
Age Group: 1/9
Overall: 0/
Performance: Good
Course: Clock-wise loop.
Start type: Wade Plus: Shot
Water temp: 17C / 63F Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:20
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:25:00 | 46 kms | 32.47 km/hr
Age Group: 0/9
Overall: 0/
Performance: Good
Wind: Cross-winds with gusts
Course: Two loops of 23km. Varied terrain.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks:
Time: 01:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:50:00 | 10 kms | 05m  min/km
Age Group: 2/9
Overall: 0/
Performance: Good
Course: A rolling course - two laps
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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] 4

2007-08-14 10:11 AM

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Subject: The Works St. John's Triathlon
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