Kinetic Sprint 2011

Overall 1:20:32, 12th Overall, 2nd AG

I did this race last year and was able to take 6 minutes off that time which for a race this short is a huge improvement. Given the disappointment with the Rumpus race last month I am very happy and I think this race is a better indication of where my fitness is at and the improvements I’ve made.

PreRace

The lead up to the race went fine and traveling there was uneventful. I did have to deal with my bad case of poison ivy and infection, so I was coming off some antibiotics this week.

I got to the race site with plenty of time to spare and was able to take my time getting set up and get in the water for a good 10 minute warmup before the start of the race.

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Also, I used my brother’s wetsuit for this race which fits me much better then mine and I think made a big difference with the swim.

Swim (12:31, 5th AG, 47 Overall)

This swim was a triangular course with a beach start where everyone runs into the water at the horn.

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After the initial start everyone settled in and there wasn’t much contact at all. This time I did a much better job with my sighting and making sure my stroke didn’t sloppy. The swim was uneventful and 12 min later I was out of the water and ready to start the bike.

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T1 (1:51, 4 AG, 29 Overall)

Transition was a short run along the beach,

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and then a longer run along a path and up a little hill to all the bikes.

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Bike (46:20, 2nd AG, 14th Overall)

The bike course was 2 miles to get out of the park of and then a roughly 10 mile loop with some rolling hills down and around lake anna.

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Coming out of transition is a short hill which could make it difficult to get up to speed if you are in the wrong gear or tried to slip your feet into a shoes without enough speed. So I got up to speed and waited a while before slipping my feet into the shoes.

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It seems like I can never have a race without any technical issues. This time my Garmin decided to give me a message of “multiple HR monitors detected” and never started reading mine even when I was nowhere near anyone. Luckily my coach does my race plans as a combination of HR, watts, and effort level so I mainly focused on watts today.

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The first 5 miles of the ride was to get settled in at a moderately hard effort level and I was able to get 21 mph on 256 watts. The last 12 miles was at a hard effort level and I was trucking along at 23.8 mph on 270 watts.

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The bike felt like it went by in a flash. Being towards the front of the race the ride was a mix of passing people, riding by myself for a few miles, and then passing some more people.

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I’m also very happy about the weather holding off. The forecast was originally calling for rain and thunderstorms all day but thankfully it held off all morning and didn’t start until the afternoon.

T2 (0:46, 2nd AG, 11th Overall)

Another very quick T2. I went with the flying dismount coming into the transition area,

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And because the run was only 5k I decided to go sockless and save some time there. The only little fumble was I missed my shoe trying to put one foot in and had to reach down and adjust it, but overall it was very quick.

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Run (19:05, 3rd AG, 13th Overall)

The run was a loop with the first mile being uphill, an out and back section, and then downhill to the finish.

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Just like last race I am very happy with how my running is going. The hard work, and dropping the extra lbs has made a big difference. My race plan was basically broken into four parts, up the hill, to the turnaround, back, and then the downhill to the finish.

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The first part was to put in a solid effort going up the hill in the first mile and I was able to put in a 6:38 pace.

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Next was to ease off a bit and take advantage of the downhill to the turn around. I didn’t see anyone out of the course in the first mile but in this section I saw the leaders coming back from the turnaround and counted about 8 people in front of me but everyone was at least a minute up so I was unlikely to be catching anyone. I was able to run a 5:59 pace for this section.

The third part was to put in another hard effort going back uphill from the turnaround and I put in a 6:09 effort here, but I did get passed in this section. At the turnaround I saw two people about 15 seconds back. I knew that one of them was in my age group because I passed him in the last mile of the bike course and made it out of transition before him. I got passed just after the turnaround by the guy that wasn’t in my age group and he was running to fast to try and stay with.

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The last section was to go downhill to the finish as fast as comfortably possible. I just focused on keeping the guy that passed me in sight and making sure no one snuck up and caught me from behind and I managed a 5:44 pace here and just missed going sub 19 in a triathlon 5k.

Post Race

I managed to snag an age group podium and get an award. SetUp events usually does good awards but this was probably the best I’ve gotten so far.

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It was a bottle of lake Anna winery wine, a Setup Events water bottle, and an insulated bag which I think is intended for picnics.

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This was the last race before Eagleman so now it’s time to put in a solid month of training and getting ready for a solid race.

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2 responses to “Kinetic Sprint 2011

  1. Pingback: Broccoli Workout Day | Howarda20837′s Weblog

  2. Pingback: 2011 Year in review and 2012 Goals | Howarda20837′s Weblog

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