Pre-race routine:
Breakfast of PB and nutella toast on the drive into the race
site. Arrived at 5:50, about 10 minutes before the roads closed. Set up
transition, had a technical stop and then proceeded to hang around until the
start at 7:05
Swim 1500m, 28:47
Course:
3 Laps of a 500m triangle
Comments:
A good swim, quite a bit of contact for the first lap. Was
well and truly in the washing machine until rounding the 2nd buoy, at which
point it started to spread out a bit. Got a knock to the head early which
knocked off my right eye goggle so swam most of lap 1 with one eye. Laps 2 and
3 were relatively uneventful. I concentrated on keeping my legs high and a nice
long stroke, it seemed to work
What would you do differently?:
Swim more. I know that I'm capable of faster times than
this. But from the training I've done its as good as I could expect.
Bike 40km, 1:12:42
Course:
4 Laps of a 10km circuit along Tamaki Dr. Flat course, smooth roads. Other than a 180 deg turn at each end no reason for slowing down.
Comments:
Not a lot of strategy on this course, just get into the
right gear and keep the power on. Focused on keeping my cadence between 80-90rpm,
which seems to be a bit of a sweet spot for me. This resulted in speeds in the
mid to low 30's. Rode hard, but within myself. Had a first Gu at 15km in, 2nd
at about 35km, drank about half a bottle of water throughout the ride.
What would you do differently?:
Drink more, at least 1 more Gu. Pacing was pretty good I
thought.
Run 10km, 54:22
Course
2 x 5km out and back along Tamaki Dr
Comments:
The plan was to run within myself, walk thru the water
station, and pick up the pace in the last km or so. That's pretty much how it
worked. Started out fast, as I tend to do after a bike, was through the first
2km in 10 minutes. Slowed up the pace a bit into more of a jog, and ran most of
the way at about 5:25-5:30/km. In the last 1500m tired to 'push the go button'
and picked up the pace.
What would you do differently?:
If this had been an A goal race I could/should have pushed
harder here. Definitely had another 2-3 minutes in me. But as a build up event
to the half Iron, it went pretty well.
Post race
Warm down:
Water, and lots of it.
What limited your ability to perform faster:
Honestly I don't think I could have done much better on my
current level of fitness. I beat my best case scenario by 10 minutes. To
improve over all, I need to swim much more, run more, spend more of my time
biking at a higher effort, and most of all weigh less. I've made progress this
year, but I'm still about 12kg away from fighting weight.
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