Kansas 70.3 RR
Readers Digest: Swam 34:45, Rode 2:42, Ran 1:35 4:57 total time 133rd OA 20th in 30-34
I've raced KS 3x now, in 2009 I went 4:52, 2010 5:02 not a PR but the highest overall and AG placing in a 70.3 race.
Pre race, I got there on Saturday evening/afternoon checked in no problems. I was solo for this race, which I sort of prefer especially pretty close to home and since I was gone from home about 32 hrs. Saturday night I ordered some pizza from wheat state and went to see Hangover II by myself (yep I'm pretty exciting). Stayed at Best Western slept fine.
Swim- 34:45, a little choppy and slower than usual. I thought a boat was next to me as it felt like a wake, I even thought I could smell the two stroke oil/gas mix. I had swam the exact same time in 2009/10 so I'm at least consistent. I only started swimming again in late april but still felt fine. 2:15 slower but faster in the AG and overall.
T1 3:14, pretty quick no problems
Bike, last year I overcooked the bike a bit, so I went out pretty cautious at around .75 IF for the first hour. My use HR was pretty high and while I felt pretty good, I just couldn't get it to settle down. I was above 162 for the better part of the day.
My joule ended up going full about 1:14 into the bike and stopped recording data. Also, my dashboard changed so I could not display my watts in real time (I am pretty knowledgeable PM user and know the joule pretty well) I did not change any settings so I don't what happened. I could view IF and normative power so I rode easy and stuck w'/ that.
here is the first section of data and the following 14 minutes where I started to kick it up.
Entire workout (209 watts):
Duration: 1:14:07 (1:14:08)
Work: 928 kJ
TSS: 73.2 (intensity factor 0.772)
Norm Power: 218
VI: 1.05
Pw:HR: -4.35%
Pa:HR: -6.83%
Distance: 25.57 mi
Elevation Gain: 1047 ft
Elevation Loss: 837 ft
Grade: 0.2 % (219 ft)
Min Max Avg
Power: 0 408 209 watts
Heart Rate: 143 172 161 bpm
Cadence: 34 225 91 rpm
Speed: 0 41.4 20.7 mph
Pace 1:27 0:00 2:54 min/mi
Hub Torque: 0 31 8 lb-in
Altitude: 827 1089 955 ft
Crank Torque: 0 760 195 lb-in
Temperature: 66.2 69.8 67.9 Fahrenheit
after 1st hr:
Duration: 14:51
Work: 195 kJ
TSS: 16.2 (intensity factor 0.809)
Norm Power: 229
VI: 1.05
Pw:HR: -2.96%
Pa:HR: 24.96%
Distance: 4.793 mi
Elevation Gain: 277 ft
Elevation Loss: 181 ft
Grade: 0.4 % (105 ft)
Min Max Avg
Power: 0 408 219 watts
Heart Rate: 150 167 162 bpm
Cadence: 44 159 92 rpm
Speed: 6.3 41.4 19.3 mph
Pace 1:27 9:28 3:06 min/.
Hub Torque: 0 31 9 lb-in
Altitude: 975 1089 1047 ft
Crank Torque: 0 539 203 lb-in
Temperature: 68 69.8 68.6 Fahrenheit
I think I ended up about .80 IF and a TSS of 164ish. It kills me to not be able to see the data
t2 2:13 I didn't rush too much
Run: 1:35.
Slightly cautious after last year's 1:47. I went out about 7:20 pace. I was definitely holding back but still moving decent. Getting passed quite a bit the first few miles. At mile 3 I was not feeling great so I sort of held the pace. A couple more miles and I started to feel good and kicked up the pace. I didn't split out the miles but negative split the half 7:19 for the first 7:15 for the second half per my garmin not sure how that works out to a 7:16 pace.
My HR was sky high at 168 average for the run.
I was pretty happy w/ the result, a ton of people set massive
Lots of EN folks as well as a ton of Des Moines locals on the course always make KS a great race. If you live within 5 hours and have not done this race, it is time to. Mentally, I think this is a lot easier race to train for if you are doing a late summer Ironman. What's next? I won an entry into the Hy-Vee 5150 race in September. Since I'm local I can't pass that one up. Otherwise, I think I will be a gardner, walleye fisherman, mole trapper, dog petter, and honey do-er for a while.
Comments
Nice work Dan! Sounds like a great summer lined up....very envious of the run by the Iowans at Kansas!
Solid race Dan. Enjoy the rest of the summer! Sounds like good times to me.
Great race Dan. It sounds like you have a wonderful summer planned.
Seems like you had a nice ho-hum sub-5 hour HIM. Nothing to see here, move along!
Great job Dan! Way to make good calm adjustments on the fly.
The swim was definately long, we think the pro's may have skipped the first turn buoy(it was being moved when the pros were out there). But the top guys in my age group who usually swim 25-26 swam 30, so you probably swam faster.
RE The Kansas Swim - many people over the last three years have claimed it was long. Last I did it was 2009 and i didn't have a way to measure it but I swam 37 something there and in two other races that year I went around 34.