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.
|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||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|
|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||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|
|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||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|
|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||Victoria Half Iron||05:32:21||112/255||25/35|
|2013||Victoria Half Iron||05:31:38||114/198||25/36|