Ironman 70.3 Asia Pacific Championship - Triathlon1/2 Ironman


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Phuket,
Thailand
World Triathlon Corporation
30C / 86F
Sunny
 		Total Time = 6h 57m
Overall Rank = 561/776
Age Group = 40-44
Age Group Rank = 118/161
Pre-race routine:

Usual porridge, coffee and gel before the start.
Event warmup:

Managed to get 10mins in sea, waves were big and took a little bit of getting used to so the opportunity to get in before the start helped.
Swim
  • 47m 57s
  • 1900 meters
  • 02m 31s / 100 meters
Comments:

Did not over exsert as I was trying to conserve energy.
What would you do differently?:

I need to improve time by swimming more.
Transition 1
  • 07m 23s
Comments:

Took more time to ready myself for the bike ride as it was hot and humid.
What would you do differently?:

Take two minutes of the time minimum.
Bike
  • 3h 28m 43s
  • 90 kms
  • 25.87 km/hr
Comments:

Did not overly push the bike, the hills were very steep and they appeared at set intervals, even a steep climb 10kms out from the finish.
What would you do differently?:

More bike time in training to push the ride more, did not overly exert due to fear of the run in the heat and himidity.
Transition 2
  • 06m 14s
Comments:

Helpers took bike so straight run to collect run bag and into tranisiton tent.
What would you do differently?:

Improve time.
Run
  • 2h 27m 40s
  • 21 kms
  • 07m 02s  min/km
Comments:

Tried to run to heart rate keeping it below 160bpm which I managed to do. Did not have necessary strength in the legs to push the pace which was the plan for the second half of the run.
What would you do differently?:

Need to build on endurance and speed to take on the run more.
Post race
Warm down:

Food and rest, injured my foot so into the medical tent for an ice pack to the foot.

What limited your ability to perform faster:

heat and humidity, carrying 5kg too much weight.

Event comments:

Good race which will test all abilities.




Last updated: 2012-03-16 12:00 AM
Swimming
00:47:57 | 1900 meters | 02m 31s / 100meters
Age Group: 0/161
Overall: 604/776
Performance: Average
Did not record although it was on.
Suit: No wetsuit
Course: 1200m in sea followed by 100m run up the beach followed by 600m swim in lake. Difference in type of waters was a challenge.
Start type: Run Plus: Waves
Water temp: 22C / 72F Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 07:23
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:28:43 | 90 kms | 25.87 km/hr
Age Group: 0/161
Overall: 584/776
Performance: Average
141 average, 164 max.
Wind: Some
Course: 4 stiff climbs up to 20 percent, uphills and downhills, very undulating, also carrying bike twice across pedetrian bridge. Some dangerous areas that are yellow flagged, fortunately it rained later so the downhills were less hazardous even though there were some serious crashes still.!!!
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 06:14
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:27:40 | 21 kms | 07m 02s  min/km
Age Group: 0/161
Overall: 507/776
Performance: Below average
Avg 153/max 171
Course: 2 lap course in very hot and humid conditions, flaked out on the 2nd lap and walked in places. I tried to maintain low pace on lap one with plan to increase on lap two but legs were drained due to heat and humidity.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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