Ko 'Olina Triathlon

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Ko 'Olina Triathlon - TriathlonSprint


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Kapolei, Hawaii
United States
78F / 26C
Sunny
 		Total Time = 2h 11m 3s
Overall Rank = 217/381
Age Group = 30-34
Age Group Rank = 23/25
Pre-race routine:

Race was a 7:15 start so we were up at 4:30 and on the road to Ko Olina by about 5... nice quiet drive and it was easy to get parking and set up in the transition area. Had coffee before we left and a bagel with peanut butter washed down with water. Once we (Jennifer and my friend Alan were also racing) got marked and got our bright neon yellow swimcaps, we walked down to the 1st lagoon for the swim start.
Event warmup:

Nothing really. Jogged on the beach for a few minutes.
Swim
  • 18h 29m 7s
  • 660 meters
  • 2h 48m 02s / 100 meters
Comments:

Swim felt pretty good. Getting in and out of the water repeatedly is really damned exhausting, though!! Wow! I was breathing really hard right from the start, so my focus was just going slowly and not being totally wasted after the 1st event!!
What would you do differently?:

Just be in better swim shape I suppose. For this race I could have done more practice of swim > runs but still, all told, I think I did good.
Transition 1
  • 02m 45s
Comments:

Put on a light vest at this point, that added a few seconds. Still a rookie enough that I took a moment to splash some water on my feet to remove most of the sand, put on socks, etc.
What would you do differently?:

Could be faster but I hadn't done a transition since my 1st race in May so I'm ok with this.
Bike
  • 1h 02m 3s
  • 18.4 miles
  • 17.79 mile/hr
Comments:

Could have pushed harder but I was very happy with almost 18mph, faster than I had expected. I was worried about the run primarily so again, I was definitely conscious of leaving some gas in the tank...
What would you do differently?:

Have aerobars, and just more miles on the bike.
Transition 2
  • 01m 21s
Comments:

Again, did fine for not having done any transition practicing at all.
What would you do differently?:

Practice T1/T2!!
Run
  • 46m 58s
  • 4.6 miles
  • 10m 13s  min/mile
Comments:

I was thrilled with this part. Not only running 4.6 miles, which is 1.2 more than I'd run all year, and the pace, for me, was fantastic. I have been running regularly for all of 5 months here, so I'm pumped at how well it went. Miles 1-3 felt good, 3-4 were ungodly painful and hot, and the last 0.6 I seriously wanted to die!! But I made it.
What would you do differently?:

Run more! Getting base miles will take time...
Post race
What limited your ability to perform faster:

Being a rookie, not training enough or hard enough.

Event comments:

Loved the race and will definitely be there next year!! Overall I am extremely happy with how I did for my 2nd race ever.




Last updated: 2005-05-04 12:00 AM
Swimming
18:29:07 | 660 meters | 2h 48m 02s / 100meters
Age Group: 21/25
Overall: 218/381
Performance: Good
Suit: Trishorts
Course: A very unique swim > run > swim thingie. Running start about 80m down a grassy hill and down the sandy sloping beach into the first lagoon. At the end of that swim you had to climb out, run *up* the sloping beach, across about 100-200m of grass, then back down into the next lagoon. The lagoons were about 160-220m in length and the runs about 100-200m each. Total swimming distance 660m.
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding:
T1
Time: 02:45
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:02:03 | 18.4 miles | 17.79 mile/hr
Age Group: 20/25
Overall: 187/381
Performance: Good
Wind: Cross-winds
Course: Again a very unique course. 19 90 degree turns and at least 2 or 3 180 degree turns made for LOTS of slowing and accelerating = very taxing. The course was nice, winding through an industrial park's very quiet and very empty roads. No traffic hardly at all.
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Below average Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 01:21
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:46:58 | 04.6 miles | 10m 13s  min/mile
Age Group: 23/25
Overall: 246/381
Performance: Good
Course: A nice 2.3 mile loop around the lagoons and the Ko Olina resort, 2 laps.
Keeping cool Average Drinking Just right
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] 4

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2005-10-05 11:57 AM

Extreme Veteran
348
10010010025
Honolulu, HI
Subject: Ko 'Olina Triathlon

2005-10-05 4:51 PM
in reply to: #259918

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Elite
2863
20005001001001002525
Subject: RE: Ko 'Olina Triathlon

Great race report.  Congratulations on your finish times.  The distances are a little different from what I've seen in sprint distance races.  Sounds like a interesting course with all the turns. 

2005-10-05 7:29 PM
in reply to: #259918

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Champion
7704
50002000500100100
Williamston, Michigan
Subject: RE: Ko 'Olina Triathlon
Hey Rob....finally huh? Glad you had a good time...nice run You did a great job all around. Hope you keep coming back for more -SMO
2005-10-06 12:24 PM
in reply to: #259918

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Master
2005
2000
South Florida
Subject: RE: Ko 'Olina Triathlon
you did fabulous!  nice times for all...and I know that run is something to be proud of.  and quite speedy on the bike.  the run/swim/run thingie sounds a bit challenging.   now to map out '06!  way to go Rob.
2005-10-06 11:01 PM
in reply to: #259918

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Veteran
200
100100
Charleston, SC
Subject: RE: Ko 'Olina Triathlon
Hey Rob,

Congrats. The race reports are at www.timelinehawaii.com. I see you there at 217. I actually made up some ground in the run and was able to make 211 for my first outing. I gotta work on the swim and get me a real bike. Maybe I'll see you around the island sometime. I'm going to do the Haliewa Sprint this W/E. Keep crankin'

William Perkins
TwinsDaddy
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