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Duke Liver Center Half - Triathlon1/2 Ironman


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Raleigh, North Carolina
United States
North Carolina Triathlon Series
Sunny
Total Time = 5h 43m 47s
Overall Rank = 124/284
Age Group = M30-34
Age Group Rank = 30/53
Pre-race routine:

Wake, drink coffee, eat a clif bar and half a power bar. No more clif bars before races. I burped pieces of it up all day long.
Event warmup:

Ride out a mile to check that the bike was OK. 10m swim before the start. Scraped my foot on the boat ramp curb, so that hurt the rest of the day.
Swim
  • 43m 16s
  • 2112 yards
  • 02m 03s / 100 yards
Comments:

A little disappointed with the swim. Must get my HR down if I'm going that slow. A wetsuit for IMFL will help. Avg HR 152, max 168. Too high. I really didn't settle in to my stroke until 600-700 meters into the swim.
Transition 1
  • 01m 37s
Comments:

Trouble getting up the boat ramp because there were tons of big chunks of gravel up until it was about knee deep. I kind of duck walked to keep most of my weight off of them and a volunteer steadied me. Must have looked great.
Bike
  • 2h 47m 56s
  • 56 miles
  • 20.01 mile/hr
Comments:

I am going to have to work very hard to keep myself under control for IMFL. I am too eager to lift the pace to stay ahead of people when I pass them.
My avg HR for this was either 140 or 145. I recovered on some downhills, so that drops the avg down.
Had to relieve myself either 2 or 3 times on the fly. Hydration on the bike doesn't seem to be lacking....
Transition 2
  • 01m 46s
Comments:

I don't really recall this transition. Must have been uneventful.
Run
  • 2h 09m 5s
  • 13.1 miles
  • 09m 51s  min/mile
Comments:

What happened that last mile? I thought I actually sped up.

Post race
Warm down:

17 mile ride with debbie.




Last updated: 2006-08-14 12:00 AM
Swimming
00:43:16 | 2112 yards | 02m 03s / 100yards
Age Group: 35/53
Overall: 159/284
Performance: Average
Suit:
Course:
Start type: Deep Water Plus:
Water temp: 80F / 27C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:37
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:47:56 | 56 miles | 20.01 mile/hr
Age Group: 27/53
Overall: 108/284
Performance:
Wind: Little
Course:
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:46
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:09:05 | 13.1 miles | 09m 51s  min/mile
Age Group: 32/53
Overall: 140/284
Performance:
Mile 1 - 8:57, avg HR 164 Mile 2 - 9:22, avg HR 159 Mile 3 - 9:26, avg HR 162 mile 4 - 9:41, avg HR 163 Miles 5 & 6 - 18:42, avg HR 159 Miles 7 & 8 - 19:41, avg HR 160 Mile 9 - 9:08, avg HR 163 Mile 10 - 9:56, avg HR 164 Mile 11 - 10:22, avg HR 162 Mile 12 - 9:31, avg HR 161 Mile 13+ - 14:19, avg HR 162
Course: Almost entirely gravel/grass. Hilly, but shaded.
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2006-09-11 10:07 AM

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Extreme Veteran
537
50025
Davidson, NC
Subject: Duke Liver Center Half


2006-09-11 10:31 AM
in reply to: #536231

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Veteran
120
100
Raleigh, NC
Subject: RE: Duke Liver Center Half
Congrats on a great race and warm up for IMFL!

2006-09-12 5:35 AM
in reply to: #536231

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Veteran
290
100100252525
Kinston, NC
Subject: RE: Duke Liver Center Half
Tommy, great race. Sorry I did not catch up with you Sunday. You are right about the bottom of the boat ramp, I about fell on my face trying to get up to it. The bike was great, and it seems you kept yourself in pretty good control judging by your run splits on that run course. That is a brutal run course.

Good job and good luck at IMFL
2006-09-13 9:53 AM
in reply to: #536231

Extreme Veteran
340
10010010025
Cary, NC
Subject: RE: Duke Liver Center Half
Mmmm, burping up pieces of Clif Bar. Yum. Great race though Tommy... you're going to rock FL (yeah, better keep that bike in check there... it's going to be sooo tempting to just fly)! Cheers to 8 more weeks!
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