XOSize Tri Series 11/12 - Race 2

XOSize Tri Series - Race 2
7:30am 4 December 2011
500m / 16km / 5km
website facebook previous overall results

Bib

Name

Division

Overall Place

Gender Place

Div Place

Time

Swim

Overall Pl

Gender Pl

Div Pl

T1

Overall Pl

Gender Pl

Div Pl

Bike

Overall Pl

Gender Pl

Div Pl

T2

Overall Pl

Gender Pl

Div Pl

Run

Overall Pl

Gender Pl

Div Pl

373

Wayne HEPENSTALL

M40-44

145.

127.

17.

1:03:37.5

0:12:38.2

315.

233.

28.

0:01:16.2

109.

83.

8.

0:26:41.6

94.

91.

11.

0:01:26.2

190.

139.

12.

0:21:35.3

134.

119.

15.

Pre race: bike: 8km (1 lap) warm-up on course, very strong head/cross wind coming back, had to get out of aero-bars to stay upright sometimes.
swim: 4 x 100m (out to 1st buoy and back x 2), water "cold", reported strong current to right, didn't notice it.

Swim: Not fun, got straight into groove until first buoy (warm-up really helped). First the second buoy (~200m) the roughness started to mess me around. At first turn caught a lot of people just floating there. 2nd to 3rd buoy approx 50m against current, about half-way started to tire, looked up, again people just floating there, I think they had failed to "make their way across". Swam hard to 3rd buoy, made turn thought it would get easier - nup. Really started to struggle in last 100m, had to conserve a bit to not wear myself out. Had no idea where I was in the wave, but had passed some swimmers from previous wave. 12:38 only 10 seconds slower than in previous race, not bad considering conditions.

Bike: I knew it was only 16km, many didn't. I also knew there was a strong tail/head wind. Caught 3 juniors (who had passed my on swim), and swapped position with them several times, before dropping them during 2nd lap. Fastest average bike speed ever 35.96km/hr, and highest bike % for a sprint or longer with 18.99% overall.

Run: 1 lap - OK, legs felt a little "hard" initially (maybe cold), used drafting well on return to avoid head-wind, but ran on (breathing) threshold most of the way. 21:35 only 3 seconds slower than previous race, and (garmin) distance was longer.

Race: Fastest ever Sprint - but not full bike distance.

Post-race: won a spot prize - yah, but I had to wait in the cold to nearly end of presentations and was planning to do another ride - boo. Only got some anti-chafe cream - boo. But then was drawn out for second place major prize draw - yah. A voucher for a pair of "on-running.com" triathlon running shoes at XOSize. Still went and did 1 hour ride up and back on beach road.

Campbells Ironman 70.3 Shepparton 2011

Campbell's Ironman 70.3 Shepparton
13 November 2011
1.9 / 90.1 / 21.1
website facebook results my result

My first race at Shepparton, and fourth half ironman (HIM).




Conditions were pretty good. There were rumors it may not be a wetsuit swim, Saturday was hot, but Sunday morning water temperature was 20 degrees. Medium strength winds affect the "fourth side" of the 30km bike loop, as part of each 45km bike lap. Temperatures were a bit warm for the run, but the course is well sheltered by trees.

Did a easy slight in the lake the evening before, one of the funniest swims I have had. You cannot see a thing, the water is dark brown. Fogged up goggles are no good to sight the buoys when you do look up. Water temp varied, from "bath" to cool.

Swim: Felt OK, passed some swimmers from the prior wave, and even the one before that. Seemed like I was middle of my wave. Came out of the water to realise my Garmin had stopped recording, so only showed 21 minutes!, actual 39:18, two minutes off my best, but about a minute better than my last half ironman. My highest HIM swim finish overall (636/1059 = 60%), and gender (509/827) and percentage for age group (61%).

Bike: Started pretty well, moving along at up to 40km/h with the wind, passing lots of competitors. Tried twice, and kind of succeeded to pass a pack which was mostly my age group. Was a little worried my pace would drop off, it didn't. Road surface is quite course, hence many riders "flatted", but the had informed us to pass on to the next official if someone was stopped, and they would radio through for motor-bike mechanic. 2:36:48, second fastest 90km, highest bike overall 204/1059 (top 20% - highest ever for sprint and longer), and highest bike age group 49/185 (26.5%).

Ate most of 1, PowerBar energy, 1 Endura gel, and almost 2 x 750 Gatorade.

Run: Arrggghhhh - "Nutritional Issues" - again. aka "the cramps"
Started run OK, first km a bit too fast 4:27, plan was 4:45 pace, slowed to there abouts until 4km mark. The dreaded stomach cramps that hits last HIM appeared, I slowed to 5:15, and then 5:30 until 11km (half way!). And then I had a little walk, and got going but only for a bit, I felt sick, but unable to throw up, a toilet stop didn't help. So I just run/walked, until the last 2 km, where I was mostly OK. Even managed a sprint finish, initially to pass another guy from my age group, but then an all out sprint against another competitor, we hit the line together, but it turns out I beat him by 2 minutes (he was in wave before me).

Second slowest half-marathon ever 2:05:07 (5:56 pace).

Overall:
- Missed 5 hours target
- No PB (5:18:27)
- 2nd fastest HIM 5:25:05, highest overall finish 388/1059 (and 36.6%), highest gender result 338/827, and highest percentage age group top 44%.
- OK considering warm conditions, and poor run.
- Beat my (younger - but "first timer") friend Fiona.

Garmin Connect details: Swim T1 Bike T2 Run

XOSize Tri Series 11/12 - Race 1

XOSize Tri Series - Race 1
7:30am 6 November 2011
500m / 20km / 5km
website facebook results overall previous

Bib

Name

Division

Overall Place

Gender Place

Div Place

Time

Swim

Overall Pl

Gender Pl

Div Pl

T1

Overall Pl

Gender Pl

Div Pl

Bike

Overall Pl

Gender Pl

Div Pl

T2/Run

Overall Pl

Gender Pl

Div Pl

Contest

Sprint

792

Wayne HEPENSTALL

M40-44

149.

132.

15.

1:11:33.1

0:12:28.4

323.

249.

23.

0:01:04.7

115.

87.

5.

0:36:28.0

107.

102.

13.

0:21:32.0

120.

108.

10.

Sprint6

RitB MM training LR @ The Tan

It was my first outing as a pseudo "run leader" today. The group I run with has gone through some recent restructuring whereby the group is run by it's members, and we are taking turns to organise a long run each week. As one of group was having a birthday breakfast down by the Yarra, I took the opportunity to move my run to Sunday, and run sections of the Melbourne Marathon course, before-hand.

It all went pretty well, with 5 of us completing 26.9km, planned was 26.5km which I mapped out on MapMyRun prior, and followed on my Garmin during the run.

The Melbourne weather was pretty awesome, sunshine, no wind, but pretty cool. Here's the run "Results" on Garmin Connect.

MapMyRide Aquaphor le Tour Challenge 2011

2011 Aquaphor Le Tour Challenge - done
An online challenge hosted by MapMyRide where participants upload workouts logged on their GPS devices in a virtual race against other competitors, and to compare with the riders of the real Tour de France. A virtual stage time is calculated based on (not fully disclosed) criteria, so that you don't have to ride the whole distance, and climb the ascent of the real stage.
website results

Each (almost) night of the tour, I watched the (excellent SBS coverage of the) race until around mid-night, and then recorded the remaining 2 or so hours. Then I would get up early in the morning and ride my bike on the wind trainer, while watching the remainder of the stage. This worked out pretty well as I had in injury which restricted my running and swimming, so I did a lot of bike.

My results:
Overall: 78th of 24351 total participants worldwide (11,817 "verified" - i.e. using GPS)
Gender: 75 / 19,272 Male
Age Group: 14 / 1000 (approx.)
My Country: 1st / 300 (approx.)
Best Stage: Stage 10 - 6th overall

	You	Pros
	Distance: 158.04 km 159 km Time: 4:32:37 3:31:20 Ascent: 0 m 1,338 m Stage Rank: 6 n/a

Totals:

	You	Pros
Stages Completed:	16	21
Best Workout:	Stage 10	n/a
Distance:	852.18 km	3,460 km
Time:	27:39:29	85:46:58
Ascent:	191 m	39,256 m

The Great Train Race

The 30th Great Train Race (aka Puffing Billy)
9am Sunday 1st/May/2011 - Belgrave to Emerald 13.2km
website results

Run for the Kids 2011

Herald Sun | CityLink - Run for the Kids 2011
Sunday 17 April 2011, 9:15AM - website facebook results
14.38 km around Melbourne - including over the Bolte Bridge.

This was my first "Run for the Kids" (R4K). It was certainly an experience.

Although I have trained with the RitB run group for the last few years, I have usually done a Triathlon on that day instead. Being of a similar distance (14.4km) and altitude variation to the Great Train Race that I had done for the first time in 2010 (50:03 13.2km) and also the Grape Run (13.2km - 2009 58:23, 2010 57:27), allowing for the extra 1km or so I estimated a time of 60-65 mins, or more accurately at an estimated pace of @4:21 => 62:33. Amazingly I actually ran exactly that 1:02:33!

Even though we were only some 10 metres back from the fastest non-elite start line, when the tape dropped immediately prior to the start, we were suddenly some distance back in the pack. A lot of people came in from the sides.

We were even behind the "Smurfs", 3 guys with white pants, hats, and shoe covers, and blue body paint, as we passed them at around 400m, I heard one of them ask if they had done a km yet! We passed at least a hundred people by taking the outside line, and the almost 180 degree corner into the tunnel. We had a little train of 4 of us weaving thru the crowd in the tunnel. Our first km was around 5 mins, and it took us a few kms to get out of the "rabble", basically as we came out of the tunnel.

Side note: the Garmin GPS doesn't work in the tunnel - duh. It did appear to switch to my footpod speed inside the tunnel. But the distance didn't come right when I came out into the light!

I dropped some 30 seconds behind my running "partner" at the 10km mark, which I never got back, but we had powered up the Bolte, neither of us willing to drop the pace (much), as we passed heaps of people there.

Of course I would have loved to break the 60 minutes barrier, maybe next time, but I was happy with my result: 729th of 18050 finishers, the largest race participant field I have been in. My time was just a little too slow to make the fastest 6 of the RitB team, which came in 6th team, and 3rd in the community division.

Gatorade Triathlon Race 6

Active Feet Fun Tri Series 2010/11 SuperSprint
in association with the Gatorade Triathlon Series

Race 6 - St Kilda Sunday, 20 March 2011 website results
Bay swim, flat cycle course, flat run (300m/ 10km/ 3km)

Another great Melbourne summer day, and again another PB, this time for a "full-length" (300/10/3) Mini distance triathlon, 0:39:40 bettering my previous best for the same distances from 2 years ago, by almost 30 seconds. My highest overall finish position 14/619 and also percentage wise - top 2.26%. 3rd in Category from 44, unfortunately there are only medals/prizes for 1st in each age group in this series.

My first mini tri for a while, in fact my first this season, and a year and week since my last one. Also my first mini since I got the new TT bike also. Other than the obvious, shorter distance, some of the other advantages of doing the mini came back to me:

• Cost - although only $20 cheaper
• Earlier finish - so doesn't use quite as much of the day. And yes that can mean getting up earlier, but late in the season even the mini race starts at a not too unreasonable hour.
• Parking - easier to find a spot and closer
• Less traffic going both ways
• Less swell - the water is always flatter earlier
• Less likely to swimming looking into the sun
• Result - I am way more likely to get a Podium finish :)
  

Swim: Felt great on the warm-up, water was not cold, and the almost totally flat. Didn't feel quite as good in the actual swim, but didn't feel I was working too hard either, and was still near(er) to the front the wave pack. We actually caught the 2 previous waves, that's never happened to me before, but the waves were only 2 minutes apart. Still didn't get into much of a rhythm, but did manage bi-lateral breathing a bit more. Finished up with 6:59 which is OK (my best for 300m is 6:10) , 13th in age group.

T1: 2:00 - Seems like a slow time, but there was quite a long run. 2nd in age group.

Bike: 17:43 second fastest 10km bike time behind the first bike leg in the enduro this season, 5th in Category, and 20th overall giving my best bike % wise - top 3,2%. Rode pretty hard most of the way, no noticeable wind, was consistently around 36km/h, with a 33.9km/h average. Did loose a bit of time, when I mistook a "deviation" (from one road to another) as the u-turn when it wasn't, then again it was a little wet, and going slower there wasn't entirely a bad thing.

T2: 1:13 - 4th in age group

Run: 11:46 - a new 3km run PB (tri or not!) and fastest run in age group (for the first time). Again felt great in the run, with 1km splits of 3:54, 4:03 , 3:48. Obviously my best leg again and 18/619 (top 3%) overall.

My Results: Online Garmin: Swim T1 Bike T2 Run

Gatorade Triathlon Race 5

Gatorade Triathlon Series 2010/11 SuperSprint

Race 5 - Elwood Sunday, 6 March 2011 website results
Bay swim, flat cycle course, flat run (500m/ 20km/ 5km)

A beautiful Melbourne summer day, and even better that I got a PB for Sprint distance triathlon. Admittedly it was 12 second PB but still a PB none the less, 1:10:33. Late start for this race for me, not only was the Mini set at 7:15 (gotta be after sunrise), but the Sprint was pushed back to 8:45am (bigger gap than usual, I guess because of the size of the field), and then I was in the second last wave, at 53 minutes. Luckily the wind nor heat did not pick up too much before I finished.

Swim: Felt OK, water was cold in warm-up, swam hard, but could not get into much of a rhythm, only managing bi-lateral breathing occasionally. Positive was I was in the middle of the pack rather than drifting behind the group as usual. Finished up with 11:44, similar to previous Gatorade races at Elwood, includes some 500m running into transitions. Pretty much flat water.

T1: 1:39 - I seem to be getting slower in transitions. Then again 1:18 was good enough for age group first last week, 21 seconds slower and I was 22nd.

Bike: 34:28 a new 20km bike PB, 32nd in Category, and 260 overall is near top 20%. Rode hard pretty much all the way, couldn't really tell which way the wind was, was consistently around 37-40km/h ending with a 34.8km/h average. The "new" TT bike did it again.

T2: 1:53 - half way down the field :( Wasted a little time checking out my foot when putting my runners on. While wheeling the bike in, the guy in front of me stopped dead, I went the pass on the right, the guy behind me had the same idea and somehow my 2nd little toe got clipped by his front spokes. Owh.

Run: 20:49 - a new 5km run in a Tri PB (sort of). I had done 19:32 in the first race of the season, but the distance was short (Garmin had 4.7km). Again felt great in the run (even with sore toe), with 4:00 and 4:02 for the first 2km. Again my best leg 229/1194 overall and 16/92 in category.

My Results: Online Garmin: Swim T1 Bike T2 Run

XOSize TriSeries 2010-11 Race 4

XOSize TriSeries 2010-11 Race 4 Sprint StartToFinish results
Sunday 27/Feb/2011, 7:40am at Sandringham, 750/20/5
Victorian Sprint distance championships - 18/34 in M40-44

An OK day out, a week after the Geelong Olympic distance triathlon, and after running 17km the day before. Was in the last wave start of the day, so I would at least know each person I passed was a definite overall place.

Swim: not great 20:27 (includes 500m run), but it was Sandringham, and as typical was kinda rough, particularly further away from shore. Really felt like the turn buoy was not getting any closer going out, and coming back wasn't any better. My arms were really starting to get tired, haven't really noticed that before. Coming out of the water I saw I was about 10th last. I have often collected several places on the run back up to T1, but there were only a couple of guys in sight in front of me. I took my wetsuit off part way back up the hill, it is definitely much easier running without it over that distance.

T1: 1:18 - getting the wetsuit off in the swim time may have helped a bit here, but time was not spectacular, but got a little bonus of 1st in Category for T1.

Bike: 36:21 19th in Category OK, well I should be happy with the time, not quite my fastest, but it was raining so the 4 U-turns were very slow. average speed 33km/h. Picked up a few category places, but the "deficit" from the swim was significant.

Run: 21:39 - Similar to the previous week I felt pretty good on the run from the start, and although I was going pretty quick (for me) I didn't feel laboured or like I was pushing it. Again my best leg 154/430 overall and 11/34 in category. Time was my 2nd fastest 5km as third leg of a tri.

My Results: Online Garmin: Swim T1 Bike T2 Run

Geelong Triathlon 2011

Geelong, Olympic distance, February 20, 2011 - website USMEvents

Accepted Entries results my result

My second Olympic distance race this season, and also my second Olympic distance race at Geelong. This race was the first of three qualification events for those 2011 Age Group Olympic distance Triathlon World Championships in Beijing.




Having completed most of My 6 week training program (based on my HIM program which was based on one from trinewbies.com), with only a 10 day gap in swimming about 3 weeks out (stitches in my chin), and a minor upper back strain (1 week out), I was hoping for an Olympic distance PB (as usual). However the weather really didn't help my cause, with strong winds (about 40-50km/h) affecting the mid part of the swim (heavy swell farthest from shore) and a very strong headwind on return leg of the bike. In the four races I have now done at Geelong, I have had, rain, hail (on the bike ouch, ohh, ouch), and shine (40 degree heat day after Black Saturday bushfires), and now gale force winds.

Overall my result was OK given conditions, 2:35:31 some 25 seconds better than my previous effort in Gatorade Race 3, especially considering my bike was almost 7 minutes slower this time out. Result "achievements"in a large field over this distance:

1. Highest overall position finish 355/821
   
2. Geelong Olympic distance PB 2:35:31 (previous 2:41:44 Challenge Series Apr/2009)
3. 3rd fastest Olympic distance time (behind 2:32:50 and 2:35:06 both at Sandy Jan 2010/2009 respectively)
4. Highest Category place 41/90 and proportional position (top 45%)
5. 2nd fastest swim time 32:56 (behind 27:27 which was downstream in a river)
   
6. Highest swim overall and category proportional position (top 65%) - yeah not that great ;)
7. Highest bike category proportional position (51%)
8. 2nd fastest 10km run off bike42:59 (behind 42:43 Sandy Jan/2010)
9. Highest overall run proportional position (top 25%) , and category position 18/90 (top 20%)

Other notes:

1. Actually swam pretty straight for once, sighting was OK until farthest from shore where swell was up to 1m.
2. Wet suit didn't rub on back of neck for once!
   
3. Somebody appeared to either grab onto my leg, or pull my timing band off during swim - weird.
4. Bike was again pretty awesome, hit 49km/h with a slight down hill and tail wind. Was averaging about 40km/h with the wind.
5. Felt pretty good on the run until about 3km to go where my abs started to scream!
6. Strong winds, bright sunshine, and then a touch of rain at the finish - just like Melbourne only some 100km from home.
7. I checked the bike in Saturday as prescribed, which meant a extra trip to Geelong (had to be back in Melbourne late Sat arvo). Not long after I checked in they "closed" registration due to the winds, and the remainder had to check-in on Sunday. Arrgghh.
   

Garmin Connect details: Swim T1 Bike T2 Run

Go the Tan Feb 2011

Go the Tan - Melbourne's Official Tan Time Trials website results
3.87km (one lap of the Tan) Tan Running Track, Botanic Gardens, Kings Domain

Friday 11 February:
12.45 Open to public
5:00pm – Last runner starts for day one

My first "official" time for the tan: 15:33.4 And a 4 second PB for The Tan also.
First time I have done this "race", in fact first time I have done a time-trial.

Actually was not feeling that great for this run. On the jog up there, I was a bit outta breath. I had been having a bit of a sore calf (still), and a sore big toe (squashed at BasketBall, was bleeding in my shoe, think the nail may fail off). Starting out I felt slow (or slower than I could be) but I climbed the hill OK. I didn't really have an expectations so good to get a PB.

The one thing that was likely in my favour, I had a mini-taper and didn't run for the 2 days prior (i.e. 2 1/2 days rest from running), but still rode some 80km. Also I ran a bit later, after the what I presumed to be, the initial rush.

My results online and Garmin.

Australia Day Fun Run 2011

Mornington Peninsula Shire Ausday Fun Run website results
6km Dromana to Rosebud 8:30am Wednesday 26 January 2011, Australia Day holiday

First time I have done this race, last year I did the Mount Martha MMAD swim on Australia Day, but it was hard work ;)

No PB, in fact my third fastest 6km time of 24:42 (behind 24:13 24/5/10, and 24:31 11/12/10), but a good solid run. Finished 8th (of 683), and 6th in Gender and Open Category. My results online and Garmin.

Didn't quite get the time or position I was hoping for, but the course was slightly long (by the Garmin) and there was a lot crowding/weaving. I need more speed, need to drop under that 4min/km average, I was only 2mins behind the winner. Couldn't tell what position I was along the run, because we were in amongst the 10km runners. I only noticed being past by 1 6km runner, even though I slowed a bit in the second half, I passed a few juniors then.

I choose the 6km (there was 10km also), as I figured I would be more competitive in the shorter race (the serious runners do the 10km :), and also I could jog back to the start afterwards, rather than wait for the buses which didn't start till after the presentations at around 10:40am.

Unfortunately the start was a bit of a mess, the 6km runners ran along some grass, and were expected to join the trail, but there wasn't really a path through to it, so there was a bottle-neck and some bush-bashing. Also the 10km race, which was scheduled to start at 8am, started 8mins late, this meant the bulk of the 10km runners were immediately in front of us 6km runners on the course when we started, even though the 6km start was delayed 4mins. This meant a lot of weaving around for the first few kms.

The course itself was quite good, either on gravel trail (surface like The Tan) or on the partially closed road. It was only on the return jog that I noticed any of the sights (such as beach, lighthouse, pier,...) . One interesting feature was running through the beach front camping ground, with people sitting out front of the caravans in dressing downs cheering us on.

All up good race atmosphere, freebies and carnival at the end (and start), flat course. I was impressed by the number of patriotic people, runners and spectators, wearing and waving the Aussie flag. Would be good the drag the family along next time, if I could get them out of bed.

XOSize TriSeries 2010-11 Race 3

XOSize TriSeries 2010-11 Race 3 Sprint Enduro StartToFinish results
Sunday 16/Jan/2010, 7:30am at Elwood, 250/10/2.5/250/10/2.5

Only the send time I've done an Enduro, the last time being Jan 2008.
My overall time was naturally slower having 5 transitions, but I had my highest category (10th) and overall (166th) finish positions.

The bike was again my best leg(s) finishing with 35:26 for the 20km total (33.9km average). Again I struggled on the run(s), with "dead legs" and "noisy" breathing (still have a nagging cold thing), but pulled together 21:02 for the total 5km. Swims - average, felt OK in both, even without wetsuit in second swim where I was some 2mins slower, but there was some extra transition included S2.

Garmin S1 T1 B1 T2 R1 T3 S2 T4 B2 T5 R2

Gatorade Triathlon Series 2010-11 Race 3

Race 3 - Olympic distance SuperSprint, Sandringham, results
Fourth year in row I have done this race.
Missed out on a PB or breaking 2:30, with 2:35:46 just 40secs off my second fastest time for the Olympic distance. But did have my highest overall 363 of 824 and category 47/95 positions (and percentage) for the Gatorade Olympic, and this was the Victorian Olympic Distance Championships.

1. As usual at Sandringham, the swim was fairly rough, and although I felt I swam OK and passed quite a few people, the time was not great.
2. But on the ride, once again I set a PB for bike leg with the new TT machine, 1:10:00 for the 40km. For once the ride at Sandy wasn't that windy, even so there was a good tail wind heading North back to transition where I hit 50km/h, with an overall average of about 34km/h (which is still slightly slower than my average on the 90km at Florida).
3. The run was OK, not a spectacular time of just under 45mins (4:30min/km average) but the legs had not been feeling great, I'd even had a (Emergency!) massage on Friday morning. I think I was finally paying for all the hills, bike and run, over Xmas/New Years. Also I felt like I was going to get the dreaded stomach cramps as per Florida, but in the end I ran OK, even if I felt like I had run a marathon (or at least a half) from about the 4km mark.
   

It was about that 4km I realised that my Garmin had not been giving my 1km splits, and that I had turned off GPS in the morning, and not re-enabled it until that point. So my recordings are not that great.

All up not bad considering how the legs had been feeling.
Garmin Connect details Race 4: Swim T1 Bike T2 Run