5430 Long Course Triathlon

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5430 Long Course Triathlon - TriathlonLong Course


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Boulder, Colorado
United States
5430 Sports Corp.
90F / 32C
Sunny
 		Total Time = 5h 23m 17s
Overall Rank = 286/884
Age Group = M 30-34
Age Group Rank = 37/97
Pre-race routine:

Jen and I stayed in a hotel in Boulder. That was the way to go.
Event warmup:

None, I wasn't putting much stock int his race and intended to go relatively easy.
Swim
  • 34m 21s
  • 2112 yards
  • 01m 38s / 100 yards
Comments:

The pace was disappointing but I kept it pretty easy.
Transition 1
  • 02m 4s
Comments:

This was much faster than I thought it would be. Finally I had a race where my suit came off my heels without any trouble at all.
What would you do differently?:

Not much, it was almost perfect.
Bike
  • 2h 29m 47s
  • 56 miles
  • 22.43 mile/hr
Comments:

My back and legs got pretty stiff and I could tell the run was going to be tough so I backed off on the second loop a bit.
What would you do differently?:

Not much, I hit my goal and then some.
Transition 2
  • 01m 24s
Comments:

Again, faster than I thought it would be.
What would you do differently?:

Not much.
Run
  • 2h 15m 40s
  • 13.1 miles
  • 10m 22s  min/mile
Comments:

This was pretty disappointing. I've worked on the run pretty hard but every time I do this distance my run falls apart. I think I need more base training and consistency.

My hamstring hurt really bad every time the terrain went vertical. I ended up having to walk the hills.
What would you do differently?:

Run more often and consistency.
Post race
Warm down:

Light stretching and a lot of sitting. I also got a massage, that was awesome.

What limited your ability to perform faster:

Consistent training.

Event comments:

This race gives the Ironman 70.3 race a run for it's money.




Last updated: 2007-01-08 12:00 AM
Swimming
00:34:21 | 2112 yards | 01m 38s / 100yards
Age Group: 0/97
Overall: 233/884
Performance: Average
Suit: Long john wetsuit
Course:
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:04
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:29:47 | 56 miles | 22.43 mile/hr
Age Group: 0/97
Overall: 144/884
Performance: Good
Wind: Some
Course:
Road: Smooth Dry Cadence: 105
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:24
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:15:40 | 13.1 miles | 10m 22s  min/mile
Age Group: 0/97
Overall: 492/884
Performance: Bad
Course:
Keeping cool Average Drinking Just right
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: Good
Race evaluation [1-5] 4

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2007-08-15 10:13 PM

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Extreme Veteran
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Aurora, CO
Subject: 5430 Long Course Triathlon

2007-08-16 6:57 AM
in reply to: #927744

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Master
2946
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Centennial, CO
Subject: RE: 5430 Long Course Triathlon
It's about time you get this up.  Hope things are going well at your project.  Seems your bike was pretty darn fast.  Way to go.  I know it's been hard for you to get consistent training.  Just doing a 1/2 is pretty darn impressive.  Oh and yes, your swim time for taking it easy makes me sad.
2007-08-16 8:40 AM
in reply to: #927744

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Westminster, CO
Subject: RE: 5430 Long Course Triathlon
good seeing you out there.  I wouldn't be down about your run performance.  It appears you've made strong improvements in your run this season and its showed in past races and training.  Obviously peak performance is difficult to acheive when training takes a back seat to life leading up to a half Ironman.  now that its all over maybe you can enjoy more of Steamboat
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