Only handfull passed on bike

Summer in Seattle brings nice weather and of course Seafair. Today I did the Seafair Olympic triathlon and as Coach Cody said the week before – be ready to step into the hurtlocker. This race wasn’t a full Olympic with only 20 miles bike and slightly longer swim but still a good race and really fun bike course on the I-90 bridge where we hit winds.

Really early start with transition opening at 5.30 and a lot of people in the Olympic and Sprint race so after driving around Seward Park finding parking I managed to get my station setup and ready with a good 30 minutes to go before first wave starts.

Swim was two laps so a bit of slalom between slower swimmers. I started fairly slow and kept out of the fight in the middle as I didn’t want to get the heart rate rush I got when doing the Victoria Half. Swim felt really nice and I managed to push on pretty good with 27:12 finish time on this 1 mile swim. This ended up being slightly faster than I had planned which is kind of nice since I started slow and controlled.

Transition to bike was a straightforward and I was off for 20 miles pushing 100-110%  functional threshold level on my power meter. The ride was nice with a couple of odd transition loops to and from the I-90 bridge where you couldn’t ride fast at all. I kept my power around 100 and made special effort not to push too hard up the hills and I know now that I need to practice riding hard with high power output on slight downhills. I ended up with a PR in races where the average speed was just under 21 mph. The one thing I really was surprised about was that normally I am passed on the bike and run but today only a handful bikers caught me.

I surprised myself and actually ate and drank the right amount on the bike which I didn’t manage to do in Victoria. Felt fresh and strong going out on the run and after a few hundred yards I settled into a 8.30-8.45 tempo which is where I wanted to be. At about 2 miles there is a fairly long hill which was tough and slow. When I ran past the finish line to go out on my second lap I felt really good and the watch showed I had done 1 lap in just under 27 minutes. I decided to push a bit on the second lap and I managed to run my fastest 10K at 52:17

All up a good day with 9th out of 35 in my age group and 73 out of 305 overall with a final time of 2:19

Really happy with the day as I beat my 10k PR, hit my fastest avg race speed both on the bike and the swim.

Year Race Swim  Miles Meters Min/100m
2011 Issaqua Sprint  00:08:39 0.25             400 02:09.8
2011 Cottage Lake Super Sprint 00:06:39 0.25             400 01:39.8
2011 Whidbey Island Sprint 00:14:05 0.50             800 01:45.6
2011 Finish Strong Olympic 00:19:25 0.70         1,120 01:44.0
2011 Lake Sammamish Sprint 00:06:32 0.25             400 01:38.0
2011 Lake Stevens Olympic 00:28:18 1.00         1,600 01:46.1
2011 Black Diamond Half Iron 00:36:23 1.20         1,920 01:53.7
2012 Issaqua Sprint  00:08:15 0.25             400 02:03.8
2012 Victoria Half Iron 00:33:48 1.20         1,920 01:45.6
2013 Victoria Half Iron 00:35:02 1.20         1,920 01:49.5
2013 Sefair Olympic 00:27:12 1.00         1,600 01:42.0
Year Race Bike Miles Meters Mph Kmh
2011 Issaqua Sprint  00:46:29 14.8       23,680 19.10 30.57
2011 Cottage Lake Super Sprint 00:28:21 9.2       14,720 19.47 31.15
2011 Whidbey Island Sprint 01:06:08 19.5       31,200 17.69 28.31
2011 Finish Strong Olympic 01:29:51 28.0       44,800 18.70 29.92
2011 Lake Sammamish Sprint 00:45:18 14.8       23,680 19.60 31.36
2011 Lake Stevens Olympic 01:19:26 25.0       40,000 18.88 30.21
2011 Black Diamond Half Iron 03:03:14 56.0       89,600 18.34 29.34
2012 Issaqua Sprint  00:42:30 14.8       23,680 20.89 33.43
2012 Victoria Half Iron 02:58:52 54.0       86,400 18.11 28.98
2013 Victoria Half Iron 02:49:36 54.0       86,400 19.10 30.57
2013 Sefair Olympic 00:55:23 20.0       32,000 21.67 34.67
Year Race Run Miles Meters Min/Mile Min/Km
2011 Issaqua Sprint  0:28:07 3.2         5,120 08:47.2 05:29.5
2011 Cottage Lake Super Sprint 0:12:51 1.6         2,560 08:01.9 05:01.2
2011 Whidbey Island Sprint 00:30:12 3.8         6,080 07:56.8 04:58.0
2011 Finish Strong Olympic 00:52:25 6.2         9,920 08:27.3 05:17.0
2011 Lake Sammamish Sprint 00:25:41 3.2         5,120 08:01.6 05:01.0
2011 Lake Stevens Olympic 00:52:39 6.2         9,920 08:29.5 05:18.4
2011 Black Diamond Half Iron 02:31:11 13.1       20,960 11:32.4 07:12.8
2012 Issaqua Sprint  00:24:23 3.2         5,120 07:37.2 04:45.7
2012 Victoria Half Iron 01:54:49 12.5       20,000 09:11.1 05:44.5
2013 Victoria Half Iron 02:01:54 12.5       20,000 09:45.1 06:05.7
2013 Sefair Olympic 00:52:17 6.4       10,240 08:10.2 05:06.3
2011 Whidbey Island Sprint 01:54:14 67/219 5/11
2011 Finish Strong Olympic 02:44:33 41/78 5/8
2011 Lake Sammamish Sprint 01:18:29 66/455 4/32
2011 Lake Stevens Olympic 02:43:07 63/160 6/15
2011 Black Diamond Half Iron 06:16:36 105/148 19/24
2012 Issaqua Sprint  01:17:48 109/539 15/65
2012 Victoria Half Iron 05:32:21 112/255 25/35
2013 Victoria Half Iron 05:31:38 114/198 25/36
2013 Seafair Olympic 02:19:16 73/306 9/35

 

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