Decent trip. Team did well. Lots of fun texts with Keri.
The race plan was pretty simple. Swim moderate (~29 min, course was a little short). Calm on the bike and then turn the power up every 30 minutes or so. and finish with an even split run. Just about nailed it. 5:00:00 finish time, about 6 minutes faster than last year on a much hotter day.
The good news was that I had a solid day. Rode very well and had a solid enough run considering my training and the heat. The not so encouraging news is that I was only 20th in my AG. If on a Pr day for me, I'm still 35 minutes from qualifying for Clearwater or Kona...it might be time to put those dreams to pasture.
Below are some pics hijacked from AIS and below that are my bike numbers.
Kia Kaha
and below we see the ever popular "man-bra" look
Here are the power numbers from my ride. (I didn't use the lap function, so these splits were taken manually off the graph)
First 30 minutes
30 min ; 10.8 miles; 21.6 mph; Pn= 173 (VI1.06) Pa= 163; If =.783 ; TSS = 30.6; Ca = 88 rpm
30min to the end of the decent of the Corkscrew
1:19:45 min ; 28 miles; 21.1 mph; Pn= 183(VI1.06) Pa= 174; If =.829 ; TSS = 91.3; Ca = 91 rpm
head wind home to park entrance
40:01 min ; 13.3 miles; 19.9 mph; Pn= 189(VI1.02) Pa= 186; If =.854 ; TSS = 48.7; Ca = 91 rpm
easy into T2 (did lots of coasting, unclipped and stretched legs, etc...so that's the reason for the high VI)
12:05 min ; 4 miles; 20.2 mph; Pn= 172(VI1.25) Pa= 138; If =.779 ; TSS = 12.2; Ca = 87 rpm
Totals
2:42; 20.8 mph; Pn= 182 (VI1.06) Pa= 172; If =.824 ; TSS = 183; Ca = 90 rpm
Pretty much as planned. Going in the game plan was to start off smooth and easy and then turn the screw as the race progressed. I did loose my patience and temper riding into the wind though :) I really wanted to be off the bumpy road and out of the wind. If this was ironman, I would have forced myself to chill. But since I knew my run fitness isn't really there this year, I figured, might as well see how the legs handle a harder return trip. I don't think it hurt my run too much. Definitely took some snap out, but not a ton.
Run:
Not a lot of data here. I was trying to keep the pace consistent. I power walked the big hills. And walked the aide stations. First mile was an 8 min mile, made it to the turn around at 52. Came home in 54 for a 1:46 something. One bad mile, 8 to 9 was 9:30. Made it to the mile nine aide station and got a gel and that got me home (back to 8min/miles). I was mentally and emotionally done at about mile 8. The last 5 miles was all "acting". I was pretending to be fit and fresh and run with good form. Apparently I was did a good job, quite a few folks said I looked great coming in. So that's good re-enforcement, even when I feel flat and empty, I can focus on form and still move along ok.
| bib number: | 587 |
| gender: | M |
| location: | Westminster, CO |
| division place: | 20 out of 116 |
| gender place: | 112 out of 614 |
| time: | 5:00:00 |
| swim: | 28:46 |
| t1: | 1:49 |
| bike: | 2:41:29 |
| t2: | 1:59 |
| run: | 1:45:56 |
| penalty: | 0: |
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