2010 Lake in the Hills Triathlon Race Report
On Wednesday I got the itch to race so I signed up for a local sprint. I kept up with my training as planned and in fact had my fastest long run ever early this week and did 2.5 hours at 83% less than 24 hours before the race. Needless to say I went into this race tired.
Overall, I'm very pleased but have some work to do. My swim is getting better but still needs lots of work. The bike went well. I was initially very disappointed with my run as I couldn't even hit my open half marathon pace from a few weeks ago. Then I realized that first my legs were tired going into this and the humidty was over 90%. I was at least able run consistant splits and not fade like most people said they did.
I ended up 1st in AG and 4th overall, less than 30 seconds behind 2nd and 2 minutes behind the winner.
Here are the numbers:
Entire workout (248 watts):
Duration: 36:18
Work: 539 kJ
TSS: 47.7 (intensity factor 0.894) <-- weak<br />
Norm Power: 254
VI: 1.02 <--- I'm shocked as it didn't seem that smooth</em>
Pw:HR: 2.78%
Pa:HR: 0.22%
Distance: 15.368 mi
Elevation Gain: 123 ft <--- not sure what is up here as is was actually pretty hilly with a few decent climbs</em>
Elevation Loss: 80 ft
Grade: 0.0 % (39 ft)
Min Max Avg
Power: 0 553 248 watts
Heart Rate: 155 183 176 bpm
Cadence: 27 106 82 rpm
Speed: 0 36.3 25.3 mph
Pace 1:39 0:00 2:22 min/mi
Altitude: 835 922 887 ft
Crank Torque: 0 769 259 lb-in
Entire workout (180 bpm):
Duration: 23:38
Work: n/a
rTSS: 38.9 (0.956)
NGP: 5:57 (270.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 0.85%
Distance: 3.983 mi
Elevation Gain: 106 ft
Elevation Loss: 129 ft
Grade: -0.1 % (-16 ft)
Min Max Avg
Heart Rate: 169 184 180 bpm
Speed: 0 12.8 10.1 mph
Pace 4:41 0:00 5:57 min/mi
Altitude: 829 901 857 ft
Splits 5:56, 5:53, 5:59, 5:49
And the full report:
Comments
Nice job, Matt! Way to tackle the sprint and break in your stylish new ride!
That 2 minutes behind the winner---could be from slightly faster transitions or swimming with a wetsuit. So in my book, I think you won overall.
Pretty sick speed on the bike. It is hard to to have a sprint bike leg come out much more than .9 huh? Wouldn't think so but it really is for some reason, at least for me. A race is just not an interval I guess.
While you were not the overall winner, do you think you can add this to your FOP resume?
Now that I'm past the normal 24 hours of beating myself up after a race, I am proud of the result and I even I consider it FOP.
Awesome job, Matt. Amazing result on tired legs. Makes me want to go out and find a sprint for some threshold suffering.