Timberman Race Report
First off, overall I did accomplish my 2 goals on the day: 1. Go under 6 hours 2. Get my medal from Chrissie (before she left).
Swim 33:33
Felt fine with the swim. Water was comfortable temperature with a wet suit and not an issue. My wave had 120+ ladies. Caught the wave in front of me before the first turn and the one in front of that pretty quick as well. Found some fast feet for a bit. I tend to think that in general I take the swim too easy. My HR is always pretty low. Pace was 1:45 and I have been going closer to 1:35 in the pool.
T1 2:38
I LOVE wet suit strippers. Felt very unorganized but seemed to be ok, got everything I needed.
Bike 3:14:33
Biking is NOT my strong suit, but I have been working hard and was as pleased as I could be with this time. I expect to be passed a lot on the bike and I was. I stuck to my power #s and didn't get crazy on the hills. First time in a race that I have really experienced the whole, 'get passed on the uphill and pass everyone on the downhill'. Certainly by the last 10-15 miles I was riding with people who were riding my pace and it was obvious that I was doing it right (and having much more fun). Nutrition was right on, 4 scoops of Infinit and a water bottle at each aid station. It helped that at least the first 1/2 of the bike ride was cloudy
2 things on the "to purchase list" 1. Bike helmet 2. a saddle that I can sit on for longer than 90 minutes!!
For those interested in the Power Stuff:
Entire workout (105 watts):
Duration: 3:17:51
Work: 1240 kJ
TSS: 187 (intensity factor 0.757)
Norm Power: 114
VI: 1.08
Pw:HR: 1.69%
Pa:HR: 0.44%
Distance: 55.331 mi
Elevation Gain: 6709 ft
Elevation Loss: 6720 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 287 105 watts
Heart Rate: 112 164 144 bpm
Cadence: 15 159 86 rpm
Speed: 0 42.1 16.8 mph
Pace 1:25 0:00 3:34 min/mi
Altitude: 398 1149 652 ft
Crank Torque: 0 1013 107 lb-in
VI is still a little high and I was aiming for an IF of .78 so a bit off there as well. Also feel good about the average speed, for the first 27 miles was 16.96 mph and for the second 28 miles was 17.58 mph. I feel much more confident sticking to my numbers and riding smart after almost 5 months of outdoor riding with the PM.
T2 2:04
No issues, in and out.
Run 1:54:09
I was excited about this run as I knew it was mostly flat, somewhat shaded and suited me well. I was not prepared for hot I was. I still don't know what the temperature was, but it felt hot especially in the sun. Plan was 8:30 for the first 3 miles then 8:00. I dialed it back to hoping for 9:00 for the first 3, then 8:30 and if I felt good to push the last 3 miles. Based on the mile splits below I feel like I did a good job sticking to my amended plan. The hills still slow me down and I know that is something I will be working on in the OS. I have made a pact with myself though in prep for IMLP next year that I don't walk hills. It's no longer an option, worked well in this race. My fastest mile was the last mile. At some point I wonder if I am not pushing hard enough, very afraid of blowing up. I did go to the last water guy at each aid station got my water walked 20-30 steps got it in and got moving again. Nutrition plan was 3 shot blocks in the first mile with lots of water at first aid station then another 1 or 2 at about an hour in. I couldn't get all 3 in at the first aid station so took 1 at each of the first 3 aid stations. Was able to get 2 more in at about the 1 hour mark. A big change for me because I have a difficult time with nutrition on the run (preferring to stick with water only).
Run pace per mile:
Mile 1: 9:38 (port-o-potty stop, somewhat planned)
Mile 2: 8:26
Mile 3: 8:54
Mile 4: 8:29
Mile 5: 8:23
Mile 6: 8:22
Mile 7: 8:22
Mile 8: 8:59
Mile 9: 8:29
Mile 10 8:19
Mile 11 8:30
Mile 12: 8:44
Mile 13: 8:11
Overall time: 5:46:57
Like I stated before overall very happy with the day (always room for improvement). It was a PR by nearly 45 minutes. All of the improvement has come on the bike, compared to Quassy in June my swim and run splits were less an 1 minute difference. Even accounting for the flat I had at Quassy I do see some improvements on the bike.
Having Chrissie put my medal around my neck was really neat. Definitely a perk of this race, I think. I was also great to see my DW out there to finish her first HIM, as well as my sister, both who are relative newbies to the sport. Both the bike and run course are great for spotting your competitors/friends. Lots of EN kits out there representing!
Comments
Great Job, and it is so cool that Chrissie it hanging medals around us age groupers.
Woot! Nice job Carly!!! Okay, the new saddle comment is self explanatory... why a new helmet? LOVE your run splits.... so consistent!!!
@ Nemo- I was bummed with the turn of the weather as well. Made for a made dash exit instead of the relaxed dip in the lake and a chance to chat in person with some EN peeps.
I don't think you received my text inviting you to dinner. Right after I sent one to you, I sent one to Max and he swears he never got it. So I am sorry we didn't spend more time together.
Awesome job on achieving your goals. Huge PR!
That is an OUTSTANDING day!!! Congrats, Carly. I know how hard you have worked through the months/years. Great payoff! Tell Michele congrats from me too!