tag:blogger.com,1999:blog-29583290849662578902024-03-20T06:10:41.735-04:00Clark MitchellClarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.comBlogger56125tag:blogger.com,1999:blog-2958329084966257890.post-61258253985763091362016-07-12T20:46:00.001-04:002016-07-12T20:46:02.633-04:002016 Garrett County Gran Fondo<div>
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<span style="font-family: inherit;">2016 Garrett County Gran Fondo</span></div>
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<span style="font-family: inherit;">AKA - Using my Fitness to do Cool Shit Part 2</span></div>
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<span style="font-family: inherit;">AKA - That was totally wicked!</span></div>
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<span style="font-family: inherit;">My early season training calendar was wide open and I’ve been using that fact to have some fitness enabled fun! So far this season I’ve run the Pittsburgh Marathon and the 50K version of the Laurel Ultra. My triathlon season does not officially start until late August, so my “have fun” plans are not even close to finished yet. Next up? The Garrett County Gran Fondo.</span></div>
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<span style="font-family: inherit;">First off, what the hell is a Gran Fondo anyway?</span></div>
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<span style="font-family: inherit;"><a href="https://www.google.com/webhp?q=what%20is%20a%20gran%20fondo" target="_blank">Google says</a> "noun, a long-distance cycling event in which a large number of cyclists ride a marked route."</span></div>
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<span style="font-family: inherit;">The <a href="http://www.granfondoguide.com/Contents/Index/746/what-is-a-Gran-Fondo" target="_blank">Gran Fondo Guide website</a> (who knew?) says "Gran Fondo is an Italian term which loosely translates to 'Big Ride'." That site also says "Gran Fondo's are designed for everyone."</span></div>
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Now that we've gotten that out of the way, let's take a look at the <a href="http://www.garrettcountygranfondo.org/" target="_blank">Garrett County Gran Fondo</a> (GCGF) offering.</div>
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The GCGF offers 4 main route options from 44 miles up to 124, all of which are designed to take cruel advantage of the local terrain. For the more triathlon focused readers, if you've heard of the SavageMan triathlon, you probably know all about the "hills" of western Maryland. If you've never heard of SavageMan, you can learn more <a href="http://www.savagemantriathlon.com/index.htm" target="_blank">here</a>. Because of the hills, all of the routes are tough, but the mac daddy is the Diabolical Double, a double metric century with over 16,000 feet of climbing. The DD contains all of the 7 timed KOM climbs plus a slew of small, and large, untimed climbs. Average grades near 10% are common, even on climbs of over a mile in length! </div>
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My goal was to complete the Diabolical Double as the second leg of an extreme duathlon, where the first leg was the Laurel Ultra two weeks earlier (<a href="http://www.drowningcyclist.com/2016/06/laurel-highlands-ultra-50k-race-report.html" target="_blank">report here</a>). As it turns out, I was not the only person thinking this way: I ran into, and rode with someone, who I met on course at the ultra. It's such a small world. </div>
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Now if only there was some crazy open water swim on July 9th... Not.</div>
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Although this was fitness related fun, I’m in no shape to actually compete for anything in this ride: this was just a big training day for me. Actually, it was a really big training day. This was also the first really hardcore cycling specific event that I've ever done so I was surprised by all of the $15K bikes, the shaved legs and the massive quads. It turns out that some people take their cycling very seriously. Me, I was just out for a fun and challenging ride with some friends.</div>
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Some of the ride highlights (and lowlights) include mechanical issues nearly ending my day early, some of the most beautiful scenery I’ve ever biked past and a band with not one but two stand-up bass players on the side of a gravel road, in the middle of BFE! </div>
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The start/finish for the ride was Garrett County Community College in Garrett County Maryland and it was a great place to queue. Coach P., if you’re looking for a great location for a mid-summer camp: one with an olympic indoor pool, 9 billion hotel rooms and some of the most challenging, scenic and least traveled cycling roads I’ve ever experienced, hit me up and I’ll tell you all about it. I’ve always thought of this place as the home of amazing, class v whitewater, but it turns out it’s also home to amazing, class v cycling!</div>
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Garrett County CC was a new start/finish and as a result, the new route started at the bottom of the local ski resort, instead of at the top. I’ve not done the ride before, but I have to say, starting a large group ride with a tough climb seems much smarter and safer than starting with a steep descent. Overlook Pass was a nice warmup for the legs and a great indicator of what was to come. On many occasions before and during the ride, the organizers were pushing people towards the easier routes and that was certainly true here, if you had any trouble with Overlook Pass, then the DD or the Savage Century were not the routes for you!</div>
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The first 20 miles went by quickly and before I knew it, I was in line at the port-a-john in aid station 1. One stupid-biker mistake later and my day was nearly over! When it was my turn for the port-a-john, I leaned my bike (derailleur side out) against the john and went inside to do my business. When I came out, I found my bike laying neatly in the grass, several feet away from where I left it. I also noticed that my saddle was rimmed with mud. Rut Ro Reorge, looks like my bike took a tumble… I dusted it off, did a quick check and everything seemed normal, so I headed off to refill my bottles. Insert ominous music here…</div>
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Just outside of AS1 is Limestone Hill, the first major climb (1151 feet) of the ride. Coming into the climb, I started shifting up in the back and it was clear something was not right. My chain was jumping around and it would not hold a gear. I stopped and did a quick assessment, made a few turns of the the barrel adjuster and got it sorted out, or so I thought. I got back on and things seemed good until a few second later when I shifted up and right off of the inside of the cassette, into the spokes. Yikes, that’s not good. I got the chain back onto the cassette and did another assessment. Everything seemed normal except that the bottom pulley was awfully close to the spokes and I was on the top cog but with another position still available on the shifter. More sad music and the realization that I bent either the hanger (replaceable!) or the derailleur itself. Regardless, the good news was I was able to trim things out and keep moving forward, as a 9-speed rig instead of 10.</div>
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In spite of all of my drama, Limestone Hill, which was closed for the event, was simply stunning. For much of the way I put my head down and hammered, trying to catch up with my friends. Even still, I could not help but notice the serene beauty of this climb: car-free and quite, until I started to hear what sounded like bluegrass music. Out in the middle of nowhere. Then I rounded a corner and sure enough, there was a bluegrass band, with not one, but two stand-up bass players. It was really something to see.</div>
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That sense of joy carried me into aid station 2, at the very tip top of Pig’s Ear & Keyser’s Ridge (1142 feet), the 5th KOM timed climb. I hopped off and racked my bike (learned that lesson…) and then queued for food and water. I waited for my group, Michael (who I’ve known for years) and Michael (who I met that morning!) to catch up and I chatted with some other riders. While I was milling around in aid 2 I ran into Jason, who I first met two weeks prior, on course at the Laurel Ultra! Turns out Jason has an interesting story, which I’ll summarize by saying that he was out testing newly earned fitness and that he was happy too. Aid 2 is also where I first ran into two gentlemen on a tandem. This itself would be unremarkable but for the fact that the stoker was blind. As someone who can’t imagine giving up control enough to even sit in the stoker seat, the idea of sitting back there with my eyes closed - that’s just more trust than I have in me. Of course if the alternative was not getting to ride at all, then maybe the stoker seat would be worth a try. For what it’s worth, those guys were happy too!</div>
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After Pig’s Ear, we lost “long-known” Michael to back spasms but “just-met” Michael and I picked up Jason, so we were back to being a group of three. We cruised through one more timed climb before hitting the split at mile 68.3 where the DD goes left and the Savage Century turns right. The three of us chatted up the tandem guys and we talked through the fact that 24 additional miles probably isn’t that much. However, the difference between 12K of climbing and 16K makes those 24 miles more significant. We also talked about the fact that none of us really knew each other and so the left/right decision was something that we would each have to make ourselves. In the end, we all stuck with our original plans - Michael and I along with the tandem guys all went left and Jason went right. Ironically, I know the three of us spent at least a little time regretting our decision.</div>
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Shortly after the split came Blue Lick, an untimed climb up a great gravel road - just over half a mile at a 10.4% average grade. The road conditions were decent, but I sure appreciated the new 700x32 slicks that I was riding! </div>
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Right out of aid station 4 there was a long, un-timed climb. Then there was a long descent, one of the longest of the day, down along a stream into aid station 5, at mile 101. That descent was super sweet and pretty, another truly scenic piece of road that provided a welcome relief from all of the climbing. That relief was short lived though as the final timed KOM climb was right around the corner. “Just-met” Michael looked pretty rough at aid 5 and it seemed like he took a good, long look at the sag van. I know I spent a minute or two thinking about the fact that I would already be finished if I had chosen to go right and not left back at the split. Since that decision was not to be undone, Michael and I agreed to go our own pace out of aid 5 and potentially meet up again at aid 6, after the final timed climb.</div>
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I managed to find my second (maybe third?) wind coming out of aid 5 and I cruised up Dry Run Road (1070 feet), KOM timed climb #7 without issue. Unfortunately, my Garmin couldn’t find its second wind and it died at mile 116 This was the first time I’ve used turn by turn navigation on my 520 and it worked really well. This was also the longest ride I’ve done with my 520 and I now know that the battery life, at least while using the navigation, is about 12 hours. Live and learn.</div>
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After the Dry Run Road climb there was nothing left but small rollers to the finish. I feel like I finished strong and I’m super pleased with the way that the day turned out. I’m curious how much stopped-time I could take out if I tried that route again. Hopefully I get to find out next year. I’m also curious how much time my mechanical issues added to my day. Regardless, the day was about finishing, which I did. Just-met Michael finished up the DD ~15 or 20 minutes behind me. I imagine this was the longest ride he’s ever attempted, so I’m sure he’s super psyched about finishing. Long-known Michael rallied and finished the Savage Century. Jason finished the Savage Century with energy left in the tank. I’m sure next year he’ll make the left at the split and go for the DD!</div>
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Life is short, go have some f’n fun. Get outside and celebrate the fact that we can get outside! Do something cool. Meet new people. If there’s any way you can get here for this ride, you owe it to yourself to get here and share in this fantastic experience!</div>
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Clark</div>
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-23455528550448592782016-06-21T15:29:00.003-04:002016-06-23T22:17:19.290-04:00Laurel Highlands Ultra 50K Race ReportLaurel Highlands Ultra 50K Race Report<br>
AKA - Using my Fitness to do Cool Shit<br>
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The Laurel Highlands Ultra is a great event(s) with a long and rich history. You can see the 70.5 mile website here (<a href="http://laurelultra.com/" target="_blank">link to Laurel Ultra</a>) and the 50K specific website here (<a href="http://laurelultra.com/index50.htm" target="_blank">link to 50K</a>).<br>
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This event has a lot of history and personal meaning for me. I grew up hiking on this trail with my family. My dad, my brother and I backpacked and cross country skied and camped here. The trail continues to be a special place for me and when I first learned of this event, many years (and many pounds) ago, I watched in awe and wondered what it would be like to actually try something so crazy as a 50K.<br>
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Flash forward to an ordinary trail run in June of 2013. I had just finished my first ever Ironman and it dawned on me that I could run 50K for sure. Unfortunately, this is a popular event and the 2013 running had been sold out for months. Undaunted, I watched the website and signed up for 2014 as soon as it opened. I was doing IMTX again in 2014 so I figured I would be fine from a fitness perspective. Right? One of my first interactions with Coach Rich was a season planning session where he asked me "Who the hell signs up for a 50K four weeks post Ironman?"<br>
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In 2014, I finished strong and had such a good time I knew I'd come back again at some point.<br>
<a href="http://www.drowningcyclist.com/2014/06/2014-laurel-highlands-ultra-50k-race.html" target="_blank">Link to 2014 Race Report</a><br>
<a href="https://www.strava.com/activities/153962909/overview" target="_blank">Link to 2014 Strava Activity</a> <br>
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The lead up to 2016 was quite different. Without an early season IM and with an early season run focus I've been logging lots of miles on both the road and the trail. At this point in the season, I'm not as fit or as light as I was in 2014 but my running legs feel stronger and I'm better rested. From a planning perspective, I reviewed the race and nutrition plans from 2014 and made some adjustments because it was going to be hot and humid!<br>
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Take it easy through mile 19, that was the plan, and then see what I can do on the back half of the course. I didn't have a firm time goal but 7 hours seemed about right. Here is the <a href="https://www.strava.com/activities/606254696/overview" target="_blank">link to the Strava activity for 2016</a>. I guess they call this foreshadowing, but I seem to have had some trouble "taking it easy". In the Strava link, please notice the PR on the "ohiopyle to maple summit" segment. That segment is the first ~12 miles of the race and it's the worst 12 miles from every perspective. It didn't feel like I was moving that quickly, honest. I'm not at all proud of this PR...<br>
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I hit the first aid station in need of a porta john, only to find out that there were none. Ugh. I refilled my supplies and started off again, hoping I could make it to the shelter area near mile 19. This would be a small detour off course into the camping area, but there are primitive bathrooms in the camping area and in my book the bathroom seemed worth the detour.<br>
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Continuing the theme of having trouble taking it easy, my split through aid station two (near mile 19) was about the same as 2014 but this one included the run to and from the bathroom, plus the bathroom time. So minus the bathroom break, this was probably another unexpected and ill-advised PR.<br>
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And then it all caught up with me... I started to run out of gas somewhere after mile 20 and after the uphill from mile 25 - 27, I was totally spent. Getting down the hill between miles 27 and 28 was awful, I didn't trust my legs to hold me up after any meaningful impact. The hill at mile 29 was bad and somehow, compared to 2014, mile 30 was even worse! Actually this maybe makes sense as I probably picked up my pace for mile 30 last time while I'm sure I slowed down for mile 30 this time. Regardless, if you look at the splits, I lost ~15 minutes over the last five miles...<br>
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<span class="Apple-tab-span" style="white-space: pre;"> </span>2016<span class="Apple-tab-span" style="white-space: pre;"> </span>2014<span class="Apple-tab-span" style="white-space: pre;"> </span>Delta<br>
27<span class="Apple-tab-span" style="white-space: pre;"> </span>17:00<span class="Apple-tab-span" style="white-space: pre;"> </span>14:48<span class="Apple-tab-span" style="white-space: pre;"> </span>+2:12<br>
28<span class="Apple-tab-span" style="white-space: pre;"> </span>15:05<span class="Apple-tab-span" style="white-space: pre;"> </span>13:11<span class="Apple-tab-span" style="white-space: pre;"> </span>+1:54<br>
29<span class="Apple-tab-span" style="white-space: pre;"> </span>18:52<span class="Apple-tab-span" style="white-space: pre;"> </span>14:57<span class="Apple-tab-span" style="white-space: pre;"> </span>+3:55<br>
30<span class="Apple-tab-span" style="white-space: pre;"> </span>18:04<span class="Apple-tab-span" style="white-space: pre;"> </span>12:32<span class="Apple-tab-span" style="white-space: pre;"> </span>+5:32<br>
31<span class="Apple-tab-span" style="white-space: pre;"> </span>14:51<span class="Apple-tab-span" style="white-space: pre;"> </span>13:21<span class="Apple-tab-span" style="white-space: pre;"> </span>+1:30<br>
<span class="Apple-tab-span" style="white-space: pre;"> </span>+15:03<br>
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Final thoughts... I followed my nutrition plan pretty well: drinking a fair bit more than I planned and eating a little less. It was hot and humid and sunny - a far better day for the beach than a trail run, but you don't get to pick the weather. I was curious going in how I would hold up over such a long day and if I was properly prepared. It's not clear if I was under prepared or if my issues were more related to execution. Most likely it was a little of both. I've run many, many more miles this year versus 2014 but my longest two activities were the Pittsburgh Marathon (3.5 hours) and a 20 mile trail run (~4:00 hours). Neither of which approached the 7:00 hours I expected to be on course on race day. Lesson learned.<br>
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Most importantly, I had fun and I seem to have finished without injury or issue. <br>
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Now to recover for my next endeavor...Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-57798835235550448692016-06-21T15:17:00.000-04:002016-06-22T22:48:40.897-04:00Pittsburgh Marathon 2016<div style="background-color: white; color: #444444; font-family: Calibri, sans-serif; font-size: 15px; line-height: 21.3px;">
Clark's Pittsburgh Marathon Race Report</div>
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<span style="line-height: 21.3px;">The lead up to race day was pretty normal. My long training runs all went well with no injuries or significant issues. I was able to train on the actual course quite a bit so that was confidence inspiring. The only real question mark coming out of training was some disconnect between RPE and heart rate on several of my long runs. In spite of this, I felt prepared, healthy and ready to go.</span></div>
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Race day logistics were EASY. The start was only a mile from my house and my route to the start was not impacted by any of the nearly one million road closures that come with a major city marathon. I was time seeded into the A start corral, which closed at 6:45, so I left the house at 6:20. My wife dropped me off, I did some warm up running and I slipped into the corral at ~6:40. I found a spot in the very back and ran into a coworker, Tim, who was in the very front of the B corral. He and I were both shooting for similar times, so we chatted for a bit until the time was right and then he slipped into A so that we could run together for the first few miles.</div>
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Tim ran the Pittsburgh Marathon last year, his first, and he had some early pacing problems, so I think he was happy with my plan to go out relatively slow. We ran together for the first three, or so, miles (8:32, 8:10 and 8:23). We talked some about RPE and the disconnect that I've seen between heart rate and RPE. I know my first three miles were all RPE 1 because we carried on a seamless conversation the entire time. This is not at all consistent with my measured heart rate for those miles and that is a theme that's going to keep coming up in this race report...</div>
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At around mile three Tim decided it was time to pick up the pace and we parted ways. I wished him good speed and told him I hoped to see him at the finish.</div>
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The next several miles were pretty routine (8:06, 8:40 and 8:09). The weather was generally cooperating, which was unexpected but nice. The slow rain was helping to keep things cool without raising the humidity or really getting my feet wet. Things seemed pretty good so I decided it was time to pick up the pace before I dug my time hole any deeper.</div>
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Miles 7, 8 and 9 (7:53, 7:53 and 7:46) all went by without incident. However, the disconnect between RPE and heart rate persisted. Those are typically high Z2 paces for me and are inline with my expected marathon pace. However today they were at a solid Z3 heart rate.</div>
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In mile 10 I finally stopped to pee and discovered that "holding it" was not the best strategy because peeing took forever..... I finally ran out of the port-a-john and my watch beeped an 8:45 split for mile 10. Ugh!</div>
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In the middle of mile 11 (7:58) I got to see my wife, which is always great! Mile 12 is the one major up hill on the course (8:38). At the end of mile 13 (7:44) the mental math started up and I knew I would need to keep up a strong pace if I was going to slide in under my 3:30 goal!</div>
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Miles 14 - 23 all went pretty much as planned (7:44, 7:55, 7:40, 7:34, 7:47, 8:00, 7:41, 7:44 and 8:01) with the slower splits coming from elevation change and not fatigue or loss of effort.</div>
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Right at the end of mile 23 I caught up with Tim. He was moving along well but as I passed him, it was clear that he was not going to try and keep up. I was still trying to make up time, so I wasn't slowing down! Mile 24 is the only major downhill on the course (7:17) so my pre-race thought that miles 12 and 24 would cancel out turned out to be on the money.</div>
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Mile 25 was flat and slow (8:06). I'm not exactly sure what happened here but I was certainly not expecting to be back above an eight minute pace. I picked up the pace for miles 26 (6:57), but not to the extent that my split indicates. The course runs back into down town here so perhaps the buildings messed with the GPS data. </div>
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At this point you would expect that the finish would be in sight, but actually, it's not! The half marathon has a nice straight path to the shared finish line, but the full marathon requires a 90 degree right turn before you can see the finish. Working off of my 26 mile split time, I knew things were going to be close. I was in a full sprint at this point and the only way I was going sub 3:30 was if the finish line was right around the corner.</div>
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It wasn't.</div>
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I kept up my sprint and crossed the line at 3:30:21, which is a fantastic time for me and is 26 minutes under my best Ironman marathon time. Of course, it's also 21 seconds over my 3:30 Boston Marathon standard time. I have no illusions that a 3:29:59 would actually get me into Boston, but I was really hoping to turn in a qualifying time.</div>
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Final details: 3:30:21, 14/202 in M45-49 and 317/3652 Overall</div>
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So what do I take away from this and where do I go from here? Although I took this day very seriously, my real goals were more around Ironman and less around Boston or marathons in general. I'm not planning another marathon this season and I'm totally comfortable with that decision. Based on my Ironman training, I figured a 3:30 stand alone marathon was possible and clearly I've proven that. Now that I've actually experienced the pace and the effort, I hope I'll be able to translate that experience into something meaningful for Ironman. I'm not saying I'm going to go run a 3:30 Ironman marathon, cause that's not going to happen. However, I do think I learned some things that will help me improve both training and running for IMAZ this fall, which is my A race this season.</div>
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Next up on my schedule is the <a href="http://www.laurelultra.com/" target="_blank">Laurel Highlands Ultra in June</a>. This is a small, local, trail-race with two distances, 50K and 70.5 miles. I'm doing the 50K again (<a href="http://www.drowningcyclist.com/2014/06/2014-laurel-highlands-ultra-50k-race.html" target="_blank">previous race report</a>) and I'm really looking forward to having FUN. Although they make me wear a number, that day will be about having a good time and running on a trail that I first experienced as a Boy Scout back in the 1970's. The last time I ran this race I was four weeks post IMTX and although it was a tough day, I had a blast! I'm curious to see how my current fitness measures up.</div>
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com1tag:blogger.com,1999:blog-2958329084966257890.post-3050226022362194252016-03-22T13:56:00.000-04:002016-03-23T07:59:00.280-04:00Recessed Z Wave Door Sensor Install<div>
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As you know I've been playing around with some home automation tools recently. One thing that I've wanted to install is a contact sensor for my front door. The issue has been that the trim on the door makes it very difficult to install a traditional, flush mount sensor like I used for my <a href="http://www.drowningcyclist.com/2016/03/zigbee-automatic-pantry-light.html" target="_blank">pantry door projec</a>t. While searching online the other day, I found this recessed sensor, which seemed perfect for my application, so I ordered one up. It arrived on Wednesday, so over the weekend, I got around to the install. <br>
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<tr><td class="tr-caption" style="text-align: center;">Package contents: sensor, magnet, small screws and instructions.</td></tr>
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The physical install seemed like it would be straight forward but before I started drilling holes in my door frame I needed to be sure the sensor would pair with my Almond+. </div>
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Pairing the Sensor </div>
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The first step here was to remove the cover so that I could pull the battery saver tape. It would be nice if you could do that without removing the cover but no dice. I set my Almond+ into pairing mode, pulled the strip, watched the LED light up and... no love. Ok, time for the directions. A quick scan of the directions indicated that the device does not start up in pairing mode, you need to push the little Z Wave button with a paperclip. I put my Almond+ back into pairing mode and then I pushed the Z Wave button and bingo, done!</div>
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<tr><td class="tr-caption" style="text-align: center;">Screen shot of the configured sensor from the Almond app.</td></tr>
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Physical Install</div>
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With the pairing finished, it was time to move on to the physical install. First up I had to drill a 3/4 inch wide hole in my door trim. I chose to do this along the top of the door because of the way my door fits into the trim. The clearance on the long side of the door is pretty tight, while the clearance along the top is more loose. I think it would have worked on either side, but since I had the clearance, I took advantage.</div>
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<tr><td class="tr-caption" style="text-align: center;">One hole drilled into the top trim of my door frame.</td></tr>
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Next I dry fit the sensor into the hole to see if I had drilled the hole deep enough. The sensor mostly fit, but it did not fit flush, so I drilled slightly deeper and tried again and that did the trick. Notice that there are three holes in the cap of the sensor, two for screws and the center hole for pushing the Z Wave button with a paperclip.</div>
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<tr><td class="tr-caption" style="text-align: center;">The dry fit sensor before I added the screws to hold it in place.</td></tr>
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The last step for the sensor install was to add the two small screws. Again, notice the center hole to reach the Z Wave button.</div>
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Next up, I needed a hole for the magnet. This time I used the same bit to drill a shallow hole into the top of the door. Again, I did a quick dry fit and found I needed to make the hole a little deeper before I got the fit I wanted. Super simple.</div>
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Push the magnet into the hole. </div>
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<tr><td class="tr-caption" style="text-align: center;">Now the hole has a nice magnetic cap...</td></tr>
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And, just like that, I'm ready to create some automation rules. The first rule I created really isn't a rule at all. I setup the new sensor to trigger a notification anytime the sensor state changes, but only when the Almond+ is in "Away" mode. Home and Away are some of the first things I created with my Almond+ but I don't think I've posted about that process. I'll save the details for another post but in general if Cath's or my cell phones are connected to the wifi then the Almond+ sets itself to Home and if neither phone is connected, then it sets itself to Away. This is great because it uses our phones as a presence sensor so no need to buy a Zigbee or Z Wave presence sensor. Now if anyone opens the front door while neither Cath nor I are home, I'll get a notification via the Almond app. <br>
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Thanks for reading and if you have any questions about this sensor or the install process feel free to leave me a comment.<br>
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<br>Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com16tag:blogger.com,1999:blog-2958329084966257890.post-18815245341932437152016-03-15T22:14:00.000-04:002016-03-15T22:14:45.130-04:00Laurel Ultra 2016 Training DayI'm running the 50K version of the Laurel Ultra again in June and this time it's my 50 for 50 birthday celebration. I ran this awesome race back in 2014 (<a href="http://www.drowningcyclist.com/2014/06/2014-laurel-highlands-ultra-50k-race.html" target="_blank">link here</a>) and I run on the Laurel Highlands Hiking Trail (LHHT) all the time, so I'm super happy that my schedule cleared out and I'm able to run the race again.<br />
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I was hoping to do a rim-to-rim-to-rim run, across the Grand Canyon and back, as my 50 (miles) for 50, but the logistics of that trip just did not work out, so the Laurel Ultra is a great substitution. I'll get the R2R2R trip done some other time...<br />
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The last time I ran in the Laurel Ultra I was four weeks post Ironman, so I was in great physical condition but I was definitely still recovering. My training had been spread across swim, bike and run, so I was probably under trained from a run perspective. Also, I was way under trained from a trail run perspective. I think I put in fewer than 30 total miles of trail running leading up to race day.<br />
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This year, training has been quite different. I raced Ironman this past November and I'm not racing Ironman again until November of this year, so the early part of this season has been mostly run focused. This ski season has been "challenging" (aka non-existent), so I've been able to get in some solid running miles on the trail. Most of my trail miles have been from 7 Springs to RT 653 since I've been running back to the house after a morning of snowboarding.<br />
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This past Saturday was different: the weather had been so warm I had no interest in even trying to snowboard. Instead, I had Cath drop me off in Ohiopyle with the plan to run from Ohiopyle back to the house (~20 miles). This would be both my longest trail run of the season and also my longest run overall. Add to that the elevation gain between Ohiopyle and RT 653 and the fact that I ran long on Thursday and I knew I had a big day ahead of me.<br />
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The weather was great and there were lots of people out on the trail. Usually I'll pass one or two groups of people on the trail but on Saturday I think I passed by closer to 10. There were some through hikers with fully loaded backpacks stopped at the first observation spot out of Ohiopyle. There were three or four couples with dogs and three or so more without dogs. And there was one solo hiker who I passed as I was climbing the Conn Road hill. One thing I didn't see was other runners. </div>
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My pace was pretty reasonable, for me - not slow (but not fast) and steady. I felt pretty good as I crossed the road at Maple Summit (my I can't go any further safety bail out point), so I called Cath and told her I intended to keep going.<br />
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Somewhere around mile five I started thinking about all of the bridges on the trail and I wondered how many bridges there are on the entire trail. My initial guess was 140 - 150 (~2 bridges per mile which seemed reasonable if not low). I started counting at some point and most miles had 2 or three. The most I counted in one mile was 6 and the least was 1, so I'm revising my guess up to 175, unless there's a penalty for going over :-). Maybe one of these days I'll do a more formal count. For the record, I'm calling it a bridge if I take two or more steps along the length of a split log or 6x6. If I step off of wood, onto land and then back onto wood, that's two bridges, but if two sections of wood meet without a step onto land then that's one long bridge. <br />
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This mental exercise really helped to pass the miles between Maple Summit and RT 653. I mostly jogged and counted bridges as I ran more and more out of gas... I struggled up the steep hill past the camp site trail head and then ran along the flat to the road.<br />
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Ironically, the worst part of the whole trip was walking down the road to the house. I was pretty spent and since I was walking I started to get cold. Plus I was out of water and I was pretty thirsty. Cry me a river...<br />
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I took Sunday off as a recovery day. It was Cath's birthday and we had plans to go to Nemacolin or 7 Springs but we ended up spending much of the day cooking and lounging on the couch. It was a great way to end the weekend.<br />
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This run was a pretty good test and I'm happy with the way it turned out. I was spent by the time I reached RT 653, but I could have kept going if I had to. Factor in the fact that I was running on tired legs and I'm even happier. Overall there's still lots of work to be done but I'm happy with my progress thus far. I'll be on the trail again this weekend and hopefully I'll get in another Ohiopyle to 653 day in early April.<br />
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Hopefully you enjoyed your weekend training also!</div>
Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com1tag:blogger.com,1999:blog-2958329084966257890.post-86555604925858106212016-03-06T14:13:00.004-05:002016-03-06T14:13:52.946-05:00Zigbee Automatic Pantry LightYes, I know that my blog is mostly sports related posts, but I'm into technology also and I'm trying to create some more interesting content, so this is my first home automation post.<br />
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I recently got an Almond+, which is a combination home router and Zigbee/Zwave controller. Using the Almond+ and connected devices like contact sensors and light bulbs I'm able to create automated actions. In this case I've automated my pantry light so that the light comes on when you open the pantry door.</div>
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Here are all the things you need...</div>
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Any brand of door/window contact sensor that will work with your hub. </div>
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GE Link connected LED bulb.<br />
Almond+ router and home automation hub. </div>
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Contact sensor</div>
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GE LED bulb</div>
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Almond+</div>
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The steps required for the project:<br />
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<li>Pair the contact sensor to the Almond+. </li>
<li>Pair the light bulb to the Almond+. </li>
<li>Install the light bulb and turn on the switch. </li>
<li>Install the contact sensor. </li>
<li>Create the automation rules in the Almond+.</li>
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Here's a picture of the contact sensor installed on the door frame.</div>
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Install the magnet. In my case I installed it on the inside of the door where it would match up to the sensor.</div>
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Program the automation rules in the Almond+</div>
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First one to turn the light on when the sensor is open. </div>
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Then one to turn the light off when the sensor is closed. </div>
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Finally, here's a brief video of the light turning on and off as I simulate the door opening and closing.<br />
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com6tag:blogger.com,1999:blog-2958329084966257890.post-33579024241766919492015-06-29T21:04:00.000-04:002015-06-29T21:04:12.225-04:00Syracuse 70.3 Race Report<div>
Syracuse was an interesting race for me on many levels. As is often the case, when I committed to this race I had a specific plan in mind but in the months leading up to the race, the way things played out was nothing like what I had planned. Due to minor surgery and some unrelated health issues, I didn't start my out-season program in January, I started it in March. The result was that my out-season ended with the Syracuse 70.3 on Sunday instead of a simple 10K or half marathon.<br />
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This change did not sneak up on me, I knew what was happening and I made some changes to my plan in preparation for the race. I adding in longer weekend rides (about 4), some longer runs (about 2) and a race rehearsal brick (56 mile bike followed by a 10K run) as well. My out-season training plan does not include any swimming, so I added in some swim sessions, just to make sure I wouldn't drown.<br />
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I arrived in Syracuse feeling ready but with some questions lingering about my endurance. Syracuse was never intended to be an A race for me, so I was in the right place in my head and I was comfortable treating the day as more of a fitness test than a race. My A race this season is IRONMAN Arizona in November, so regardless of what I learned on Sunday I have plenty of time to react and adjust.<br />
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Syracuse is only my third HIM and from a course layout perspective, it's probably the most challenging. My most recent HIM was a very windy day on a very flat course at Cedar Point in 2013.<br />
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<tr><td class="tr-caption" style="text-align: center;">All tuned up and ready to race!</td></tr>
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Part of the "deal" on entering Syracuse was that it coincided with a family reunion weekend for my wife's family in up-state NY. As a result, we loaded up the car and hit the road for Lowville, NY immediately after work on Thursday. That's about a 7 hour drive with the requisite stops for gas, food, bathroom, etc. so we pulled into the hotel parking lot at about 1:00 AM Friday morning. Friday and Saturday morning were dedicated to NY family and friends, which was great fun.<br />
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<tr><td class="tr-caption" style="text-align: center;">Welcome to the village!</td></tr>
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I left for Syracuse around noon on Saturday knowing that would give me plenty of time for race check-in, transition setup, dinner and a good night of sleep.</div>
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<tr><td class="tr-caption" style="text-align: center;">No line for all world athletes. Sweet</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">My corner of transition</td></tr>
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Race morning was pretty uneventful. My swim wave started at 7:36 but transition closed at 6:55 and I had heard horror stories about traffic, so I got up at 4:15, got breakfast and got on the road by about 4:30. I didn't hit any traffic and I was parked by 5:00 or maybe 5:15, so I set the alarm on my phone and went back to sleep in the car until ~6:15.<br />
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I woke up in a driving rain, so I hung in the car for as long as I could before I headed out to pump tires, add bottles and arrange my transition space. I think I went into transition at 6:45 and I was back out and in line for a porta john by 6:55.</div>
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<tr><td class="tr-caption" style="text-align: center;">At least the rain stopped for the race!</td></tr>
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SWIM<br />
I warmed up a little and then got back out of the water to join my group in line for the start. I'm not a big fan of the wave start, but I understand that the lake is really too small to support a mass start with that many people. I had no trouble finding a clear lane but the smaller group makes it harder to find feet and also other people to sight off. There was not too much contact during the swim, except that I did get kicked in the thumb. This actually hurt for about a week, but it's better now.<br />
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Both of the turn buoys were clear and overall the swim was pretty uneventful. I was least prepared for the swim, having only been in the pool 6 or 7 times prior to the race, so I was pretty happy to come away with a 41:56 which is a PR for me. What can I say, I'm a slow swimmer.</div>
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<tr><td class="tr-caption" style="text-align: center;">Look at that focus</td></tr>
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T1<br />
Transition was slow. I had to stop for a wetsuit stripper, who had trouble getting the wetsuit off of my feet. Then I had some trouble with my bike jersey and finally, there was quite a bit of distance to cover from the swim out to the bike mount. My goal time was 4:00 and my actual time was 6:08.<br />
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Bike<br />
I was really excited about the Syracuse bike. I've been doing a lot of climbing as part of the out-season plan and the "rolling hills" that everyone talks about at Syracuse sound like home to me.<br />
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The Syracuse course starts with a mile or two of fast flat followed by ~10 miles of serious climbing. My heart rate coming out of T1 was high - really high actually - so I soft pedaled those first few miles to try and bring it down. Once the hills started, I tried to keep a lid on my power output, but that was hard given the steep and long hills. By mile 15 the biggest hills were behind me and I was able to settle back to my planed power output.<br />
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Thanks to a friend's prerace ride and forum post, I took the time to drive the course on Saturday and that was a smart move. I shifted early in several sections and skipped the whole "wrong gear" and "dropped chain" drama that many others endured. I think I counted at least 5 or 6 people who started into steep climbs in the wrong gear and either dropped a chain or simply had to stop to recover.</div>
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<tr><td class="tr-caption" style="text-align: center;">Actually looking where I'm going - winning</td></tr>
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Overall I worked a little harder than I wanted to but not so much so that I did any damage. My goal time was anything under 3 hours and my actual time was 2:55:33. What's interesting about this time is that I was at 1:34 at the halfway mark of the ride, so my second half was something like 1:21, which is really fast for me. The second half of the ride was net downhill and my times prove that.</div>
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<tr><td class="tr-caption" style="text-align: center;">The look of pain</td></tr>
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Run<br />
As usual, your day always comes down to the run and even more so in my case as 1) I came in with questions about my endurance and 2) I rode harder than I planned. Not to worry though, it all worked out in the end.<br />
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My heart rate did continue to settle over the duration of the bike, so I was curious to see what would happen as I started running. Coming out of T2 I set out at my planned pace, but I kept a close watch on my heart rate. <br />
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If you've not seen the Syracuse run course, it's really something. As in, I'd like to meet (and punch in the face) the person who set it up. It's filled with grass and mud and absurd hills, and then you get to do it all again! I reminded me of a High School cross country course.</div>
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<tr><td class="tr-caption" style="text-align: center;">Yikes</td></tr>
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What this meant was that it was hard to pace and it was hard to judge my overall effort. Some miles were fast and others slow so I just tried to stay cool and smart. I held back a little on the first "out" leg, since the out is mostly up hill and then I bumped things up on the "back". I notched up again on the second "out" and then I notched up much more aggressive on the second "back". This plan worked for me as I managed to speed up quite a bit on that second "back" leg and I negative split both of the measured splits on the second lap.</div>
<div class="separator" style="clear: both;">
<br /></div>
<div class="separator" style="clear: both;">
It was pretty hot and humid out, so I used my transition ziploc bag for ice during the run. This gave me access to cold water and ice between aid stations and that was really helpful. </div>
</div>
<div>
<br /></div>
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://lh3.googleusercontent.com/-kL7VLHMVxaY/VZFxgv0LCLI/AAAAAAAAA2o/bToap2Y8A_Y/s640/blogger-image--118848521.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://lh3.googleusercontent.com/-kL7VLHMVxaY/VZFxgv0LCLI/AAAAAAAAA2o/bToap2Y8A_Y/s640/blogger-image--118848521.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking strong!</td></tr>
</tbody></table>
<div class="separator" style="clear: both;">
</div>
My goal time was anything under 2 hours and I ran a 1:57:24<br />
<br />
Overall my goal time was anything under 6:00 and I went 5:44:05. <br />
<br />
My best ever HIM is 5:35:27 (Cedar Point) so no PR today but given where I am in my season and the challenges I've overcome from a training perspective, I'm really happy with this result. I'm also especially happy with my run execution. The hills were soul sucking, many people walked them, so the fact that I was able to power-shuffel through them withoug blowing up really made me happy.<br />
<br />
Hopefully you had a great day for your last race!<br />
<br />
Clark<br />
<br />
<br />
Technical and nutrition details<br />
BIKE<br />
I consumed 5 gels and ~8 scoops of Skratch Labs SDM (~128oz) for a total of 1140 calories and 3130 mg of sodium.<br />
<br />
There are too few aid stations on the ride. I anticipated this and adjusted accordingly. If I would have raced only with on-course nutrition, I would have come up WAY short on hydration.<br />
<br />
Bike Power:<br />
Bike NP - 192<br />
Bike IF - 0.87<br />
Bike TSS - 220<br />
<br />
RUN<br />
Over the entire run I consumed 2 gels, 2 salt tabs, lots of gatorade and just a bit of coke.</div>
Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-3997579144954460752015-06-14T20:17:00.002-04:002015-06-14T20:21:29.773-04:002014 IRONMAN Arizona. Different. Good.<div class="MsoPlainText">
Forty-two miles into the IRONMAN Arizona bike, I was in a
dark place. My back and neck were on fire and consistent head and cross winds
were wreaking havoc with my well-formed race plan. My inner dialogue was sour
and getting meaner by the mile. "Why are you here?" "What are
you doing?" "You're letting yourself down!" "Racing-self
honors training-self, it doesn't screw him over!" Long gone was the magic
of an IRONMAN day and the elation of a near 15 minute swim PR. All I could see
ahead of me was the meager power number on my Garmin and about 20 feet of
windblown blacktop. All I could think
about was that at this pace, I was going to be on the bike all freaking day.<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
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<br />
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<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Sixteen months earlier, riding high after my first
IRONMAN finish, I registered to be a volunteer for the 2013 version of IMAZ. Four months after that, I
flew to Phoenix and spent a gorgeous day in the Arizona sun, helping strangers
on their IRONMAN journey.
Sixteen months is a really long time to think about and work towards
something. Hell, I got engaged and then
married in less than six months!<br />
<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<div class="separator" style="clear: both;">
<a href="https://lh3.googleusercontent.com/-O9fCz3bwAIo/VX4WGiA7XBI/AAAAAAAAA0U/H-tAEg3wZLQ/s640/blogger-image--1499727610.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://lh3.googleusercontent.com/-O9fCz3bwAIo/VX4WGiA7XBI/AAAAAAAAA0U/H-tAEg3wZLQ/s640/blogger-image--1499727610.jpg" /></a></div>
<br /></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
So 16 months can add up to a lot of weight and
expectation riding on your shoulders. A lot went down in that time - thousands
of training miles, another IM finish and some major life events. On top of all of that, this IRONMAN was supposed
to be "different" than the previous two. <o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Different how, you ask? Well that's an interesting story.
As I was preparing for my first attempt at IRONMAN I stuck to the vague,
"I just want to finish" goal that, I expect, defines most everyone's
first IM start. Actually, it became something
of internal joke. When I thought about
IM and race day, I would often ask myself, "I wonder how many times you
have to line up before 'just finish' isn't the primary goal?" Going into IM number two, "just
finish" was still on my mind. Sure,
I had thoughts, hopes, dreams about what a great day might look like and I had
specific execution plans, but "just finish" was there, in the front
of my mind, as a primary goal. And
again, as I was typing up my race plan for IM number three I actually included my
inner monologue as an open question to the group that I train with. It read something like this:<o:p></o:p></div>
<blockquote class="tr_bq" style="text-align: left;">
IMAZ Goals and Goal Times<br />
As always, my number one goal is to finish. I’m curious, can anyone tell me when (if)
this will stop being the number one goal? </blockquote>
<div class="MsoPlainText" style="text-align: left;">
<o:p></o:p></div>
<div class="MsoPlainText" style="text-align: left;">
<o:p></o:p></div>
I did follow that up with some execution based goals, but
"just finish" was out there, in writing, just waiting to EXCUSE the
pain and the suck that comes with IRONMAN.
Sure, my race plan read, I want to go faster than I went before, but my primary goal is to
"just finish".<br />
<div class="MsoPlainText">
<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Fortunately, some very smart and perceptive people read
that and immediately called bullshit!
They pointed out that I had worked too hard to be satisfied with
finishing. They pointed out that IRONMAN is hard and "if you're content with just finishing, then it's real easy to
give in to the overwhelming urge to just trot along for the last two
hours". The key to racing IRONMAN,
they said, is making every mile of the back half of the run feel like it's
harder work than the previous mile. This
is the only way not to slow down and this is not consistent with a just finish
mindset.<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
So I revised my goals and for the first time in my
IRONMAN journey, just finish was nowhere to be found. <o:p></o:p></div>
<blockquote class="tr_bq" style="text-align: left;">
IMAZ Goals and Goal Times<br />
This is the race where I want to race to my proven
capability and show why I've been doing all of this work. To make that happen, I have specific goals
around execution: I want to stay in my box, ride my numbers, remain patient and
disciplined, push the suck out as far into the run as possible and when the
suck does start I want to feed on it and turn it into a source of motivation
and energy.</blockquote>
<div class="MsoPlainText" style="text-align: left;">
<o:p></o:p></div>
<div class="MsoPlainText" style="text-align: left;">
<o:p></o:p></div>
Different. Scary.<br />
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
And
let's just say that plodding along at 10 MPH into a kickin' headwind, making
meager watts was nowhere on my goal sheet. So yes, I was being hard on myself,
looking for motivation, trying really hard not to spoil something that had been
so long in the making, something that was going to be different.</div>
<div class="MsoPlainText">
<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<div class="separator" style="clear: both;">
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<br /></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
For a day that was supposed to be different, it started just like any other. I got through my morning routine, loaded up
my bike nutrition, dropped my clothes with Cath and worked my way up the line
towards the swim stairs. I was excited and the weight of the day was nowhere to
be found. This would be my first wetsuit assisted IRONMAN swim and I was pumped
about that. I'm not a good swimmer, this is no secret, so I was hopeful that
the wetsuit would help me to overcome some of my swimming quirks. The morning was beautiful and seeing the
sunrise from the water was something new. I think there was some sort of
traffic jam getting everyone into the water and it seemed like the cannon did
not go off at 7:00. Regardless, it did
go off and the water went crazy - all thrashing arms and kicking legs - but
eventually it settled out into a typical, crowded, IRONMAN swim. I felt strong and fast all the way to the
first turn, which appeared before I even had time to wish for it. I focused on
form and rhythm and I noticed every time that my legs dropped deep into the
water. This was new for me and it reinforced
my focus on form.<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<div class="separator" style="clear: both;">
<a href="https://lh3.googleusercontent.com/-9PRhnBysFOg/VX4WLF2C49I/AAAAAAAAA1E/tAS8wSNoxUU/s640/blogger-image-2069996411.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://lh3.googleusercontent.com/-9PRhnBysFOg/VX4WLF2C49I/AAAAAAAAA1E/tAS8wSNoxUU/s640/blogger-image-2069996411.jpg" /></a></div>
<br /></div>
<div class="MsoPlainText">
The first turn was a crazy mass of humanity and so was
the second. I found some clear water on the way back but I also had some
navigation issues and ended up swimming a zigzag pattern between the markers.
My back started to get a little sore, but before I knew it, I was making the
third turn and the stairs were in sight.
I was careful getting out of the water and nearly tripped climbing the stairs to shore, but that didn't keep me from smiling when I saw
1:18 on my watch. My perfect-day swim
goal was 1:25. My previous best was a
1:33. Different. Good.</div>
<div class="MsoPlainText">
<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Transition went by in a blur and I pedaled out of the
park and off towards the desert. <o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<div class="separator" style="clear: both;">
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<br /></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
One of the final, critical, elements of the training
program I follow is the idea of the "one-thing". Somewhere in the IRONMAN run, the program
says, your brain and your body are going to disconnect and start to argue. Body
says to brain, "Hey brain, this sucks, why are we out here? Hey brain, you
better have a damn good answer or I'm going to slow us the hell down." The
one-thing is your rehearsed answer, the f-you body, I'm the brain and what I
say goes. At that critical moment and for many moments after, your one-thing is
all that stands between you and slowing down. So I've done my homework, I have
my one-thing all prepared and rehearsed and ready to go. Actually my one-thing has been with me all
through my training and preparation, on my mind, every day. The hitch is, I think to myself, your
one-thing is for the run and you're not even halfway into the bike!<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
The bike breaks down into 9 mile increments:<o:p></o:p></div>
<div class="MsoPlainText">
Administrative bullshit out of town towards the beeline. Aimless.
Shifting winds. Disappointing power numbers.<br />
<br />
<o:p></o:p></div>
<div class="MsoPlainText">
The beeline out. Head down and power up. More determined.
Eat, drink, stretch and repeat. Yell at the asshole who spent 10 minutes on my
wheel. Laugh as he passed me and immediately sucked up behind the next guy.<o:p></o:p><br />
<br /></div>
<div class="MsoPlainText">
The beeline back. Pee. Maintain power. Eat and drink
more. Laugh after hearing "1659 (not my number) four minutes for drafting"
and seeing the official ride away on the back of the motorcycle.<o:p></o:p><br />
<br /></div>
<div class="MsoPlainText">
More administrative bullshit back into town. Listless.
Lose a water bottle. Worry about getting dehydrated. Wonder if there will be
500 flat tires today or maybe 1000.<o:p></o:p><br />
<br /></div>
<div class="MsoPlainText">
Repeat... Three fucking times! (in my best Robin Williams,
Scottish voice)<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
I've never been so happy to get off of the bike in my
life. But somehow, I've never felt as
good coming off of the bike either. I don't know if the difference was the long
downhill back into town or the fact that my overall effort was lower than
expected or maybe it was the low humidity and the fact that I was dry. Of
course it could be that I spent the last 70 miles thinking about my one thing.<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
My one thing is my dad. <o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Like many fathers, mine had a strong and positive
influence on my life. He was always an athlete and an adrenaline junkie before
that term was even coined. But more than anything, he was a runner and a
cyclist. As a young teenager, I remember him qualifying for Boston, in his
first and only marathon, by running a 2:53. As an adult, I remember him pulling
me along, on his single speed, on my first group ride after getting back into
cycling, post college and kids and adult life. <o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
He was diagnosed with prostate cancer at 55, I was 29. He
lived with cancer for almost 20 years but he didn’t let cancer define him,
instead he defined himself through the people he helped and the causes that he
supported. He was actively involved with Habitat for Humanity, Animal Friends,
Cyclists Combating Cancer and Spokes of Hope. At one point he was even a grant
reviewer for the Livestrong Foundation. <o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
He and I got to share the memory of my first IM finish,
but he passed away last October, before I went to IMAZ as a volunteer and
before my second round at IMTX. I thought about him a lot in Arizona last year,
as I was helping others on their IRONMAN journey. He would have enjoyed that;
spending the day outside helping other people achieve something special. <o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Training and racing IRONMAN keeps his memory strong for
me. This is the sort of challenge that he respected and appreciated. When
things get tough, his memory always gets me through. Honoring my father for all
that he was and continues to be, that’s my one thing. <o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
And that's where I went at mile 42, as the walls were
collapsing in and the lights were going dim.<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
The bike was a challenge for many people that day and
more than a few ended up overcooking themselves. In my age group, two of the first five people
off of the bike ended up DNF and seven of the first 25 off the bike ended up
falling 25 places, or more, during the run!
But don't worry, my story has a happy ending. All of my mental gymnastics aside, my dark
place was rooted in the fact that I knew I could go harder, that I should have
been doing more. And the fact that I was
doing less? Well, that set me up for some magic on the run.<o:p></o:p></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
For those few who care, I rode a 6:07:xx with an IF of
0.67, a VI of 1.03 and a TSS of 280, which looks like perfect execution, save
the fact that I trained to hold an IF of 0.71. </div>
<br />
<div class="MsoPlainText">
I ran through the grass in my socks and took my run bag from the volunteer - "Thank you!" I dumped the bag, put on my shoes, picked up the ziploc bag full of all of my small crap and started running.</div>
<div class="MsoPlainText">
<br />
Cath, Elizabeth, Jenna, Gemma and Arty were all waiting just past special needs. Seeing them was a real boost. Lizzie ran with me all the way to the team tent and we talked about the bike and how beautiful the day was. I waved at coach and everyone else in the tent and then I just ran.<br />
<br />
<blockquote class="tr_bq">
“Most people never run far enough on their first wind to
find out they've got a second. Give your dreams all you've got and you'll be
amazed at the energy that comes out of you.”<br />
-William James</blockquote>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I love to run. I get to retreat into the quiet place inside
my head; to be alone with my thoughts and dreams. Running helps me to see past
the distractions, past the energy and the pain, through to the passion that’s
required to achieve my dreams.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Over the course of this season I’ve built a deep internal
energy reserve by logging countless hours and miles in the heat, the cold, the
rain, the “whatever came my way”. That
reserve and I have been dating for the last 12 weeks, getting to know each
other, sharing secrets, pushing boundaries, messing up and then cleaning up
after. We know each other like family
and my marathon plan was to use that knowledge to extract every ounce of energy
I’d spent the previous year depositing.
The reality though, is that I knew it was going to take more than my own
energy reserves to get me where I wanted to be.
It was going to take a second wind and maybe a third and so that’s what
I planned to give.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There is nothing quite like an IRONMAN marathon. You reach deep into that reserve and test
yourself. You suck energy from the crowd and push yourself. You go back into
your reserve, dig deeper, push yourself further and harder. And then it
happens, you get to the place where you’re faced with the decision to keep
going or to quit. Many people pass that point without knowledge or
acknowledgement, they simply slow down. Some, myself included, realize that
they’ve passed that point but are unable to do anything about it. You just get slower. You know it, you think
about it, own it, try to change it even, but the seconds tick by faster than
the miles. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve run all the way in my previous IRONMAN marathons but
both times I’ve fallen victim to the slowdown. This time the goal was to be
different. This time I planned to find something else, anything else that I
could draw from to be able to maintain pace. Of course part of this comes from
careful planning and dedicated execution. But the other part has to come from
within. Don’t slow down. Different. Good.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My first six miles are at LRP plus 30 seconds. The idea is that
those six miles and the extra three minutes give your body time to regroup. Time to get past the pure
joy of NOT BEING ON THE BIKE! Time to settle out and find the right pace. Those
first six miles felt like I was crawling. It took everything I had not to sprint
off out of transition and bang-out a couple of 8 minute miles. Fortunately I
forced myself to stick to the planning and execution goals that I spelled out
leading up to the race.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After mile six, the 30 second cushion goes away and I have
to push the pace to LRP. This actually felt pretty good and my splits dropped
exactly like I wanted. Miles seven – thirteen passed without incident, at LRP, and the suck stayed at bay. Miles 14 – 18 got progressively harder as I
finished off my first wind and started into the second, but I was holding
pace. Miles 19 and 20 are on the far side of the lake and are slightly
downhill. The downhill helped, but these miles were hard.<br />
<br />
I held pace. Miles 21 and 22
are out and back, slightly up hill and then slightly downhill. Again, I held pace.<br />
<br />
Mile 23 has the only
significant uphill on the entire course. Holding pace here would be a major
victory and just might provide the emotional lift, the third wind that I would
need to finish like I wanted. Dig deep,
hold pace. Mile 24, downhill and then back up, fast and then slow, but faster
than the mile before – holding pace. Mile 25, downhill across the bridge,
towards the finish. The reality starting to settle in, as fast as the mile
before, holding pace. Mile 26, around the corner towards the finish chute.
Energy left. Faster than the mile before. The picture becoming more and more
clear by the stride. Finally, the finish
line in sight, the emotion breaking through, the dream realized. I didn’t slow
down. I DIDN’T SLOW DOWN!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both;">
<a href="https://lh3.googleusercontent.com/-PGWAPM_u4SY/VX4WHWb0voI/AAAAAAAAA0c/JLWx7CV8tbM/s640/blogger-image--522238351.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://lh3.googleusercontent.com/-PGWAPM_u4SY/VX4WHWb0voI/AAAAAAAAA0c/JLWx7CV8tbM/s640/blogger-image--522238351.jpg" /></a></div>
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
From the course splits:<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p><br />
<table>
<tbody>
<tr><td>Lap1
</td><td>Lap 2
</td></tr>
<tr><td>0:17:55
</td><td>0:17:41
</td></tr>
<tr><td>0:17:57
</td><td>0:17:12
</td></tr>
<tr><td>0:13:44
</td><td>0:13:24
</td></tr>
<tr><td>0:24:25
</td><td>0:24:13
</td></tr>
<tr><td>0:19:21
</td><td>0:19:31
</td></tr>
<tr><td>0:11:05
</td><td>0:10:53
</td></tr>
<tr><td>0:16:26
</td><td>0:15:17
</td></tr>
<tr><td>2:00:53
</td><td>1:58:11
</td><td></td></tr>
</tbody></table>
</div>
Run: 3:59:04<br />
<br />
I've never run a standalone marathon, so this is the first time that I've run a negative split and it's the first time I've ever run under four hours.<br />
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Overall - 11:32:xx, which is 29 minutes faster than my previous best.<br />
<br />
So, I've been sitting on this race report for so long I've almost given up blogging all together. I'm not really sure what happened or why but it just never quite seemed finished. Or maybe I just didn't know how to finish it. This is supposed to be the part of the story where I talk about how this race changed me, about how everything will be "happily ever after" because I had a great day during IRONMAN. Of course I don't believe that, but I'm happy that I got to spend the day with friends, family and the memory of my dad.</div>
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And I'm happy that I doubled down and decided to go again...<br />
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-23457267293531913412014-10-09T21:29:00.000-04:002014-10-09T21:29:02.956-04:00Just How Much Does This Poor Swimmer Benefit From a Wetsuit?<span style="font-family: inherit;">I’m not a swimmer, I think by now we all know that. I don’t (well, didn't) own a wetsuit. I've rented one (from <a href="http://wetsuiterental.com/">wetsuiterental.com</a>) a few times for HIM races but I've never worn one in a full distance IM race or swim. Of course, this year will be different as IMAZ should be wetsuit legal, so that had me thinking about wetsuits and wanting to swim in one before Arizona.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Long story short, I rented a wetsuit for a race this past weekend but then ended up skipping the race. So on Monday night I did the bottom third of my scheduled swim workout wearing the rental suit. I figured that would help me confirm the fit so I could ask the rental company for the same exact suit for Arizona.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Prior to Monday, I had worn a wetsuit while swimming exactly four times, twice in a pool to test fit and twice in HIM distance open water swims. It had been over a year since the last time I wore one and I had no specific memory of the previous pools swims: they were unremarkable.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">That was not the case on Monday. My previous “fit swims” were during taper so maybe this is the first time I've really worked out in a wetsuit, I don’t know, but what I do know is I was markedly faster in the pool while wearing the suit.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">I know, this is a duh type of comment, but this is the first time I’ve really noticed the benefit and it’s the first time I have actual data to support my feelings. The rest of this post will focus on the data that I have and the conclusions that I’ve drawn from said data.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">But first, I will start with a disclaimer. This was not a scientific study and I’m not here trying to pass it off as one. This is one set of data that I collected during a regularly scheduled swim workout. I did not design the workout with the idea of testing the benefits of a wetsuit; I simply wore the suit for part of the workout that was on my plan for Monday. I know that I was swimming 150s without the suit and 100s and 50s with the suit, that’s what was on my plan. This is nothing more than data that I collected and that I found interesting; your mileage may vary. If you’re looking for a scientific study of the benefits of a wetsuit, try reading this great article - <a href="http://triathlon.competitor.com/2013/07/gear-tech/the-2013-triathlon-wetsuit-performance-test_80667/1" target="_blank">The 2013 Triathlon Wetsuit Performance Test</a>, by Aaron Hersh, published Jul 30, 2013</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">So with the disclaimer out of the way, let’s get on to the data.</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">The wetsuit:</span><br />
<span style="font-family: inherit;">A Blueseventy Fusion, full-sleeve. Size M/L. For reference, I’m ~5’11” and 175 lbs.</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">The Scheduled Workout:</span><br />
<ul>
<li><span style="font-family: inherit;">200 WU</span></li>
<li><span style="font-family: inherit;">6x200</span></li>
<li><span style="font-family: inherit;">8x150</span></li>
<li><span style="font-family: inherit;">7x100</span></li>
<li><span style="font-family: inherit;">6x50</span></li>
<li><span style="font-family: inherit;">200 CD</span></li>
</ul>
<span style="font-family: inherit;">Here is the data collected by my 910XT during the swim:</span><br />
<div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 486px;">
<colgroup><col style="mso-width-alt: 3291; mso-width-source: userset; width: 68pt;" width="90"></col>
<col style="mso-width-alt: 1792; mso-width-source: userset; width: 37pt;" width="49"></col>
<col style="mso-width-alt: 1718; mso-width-source: userset; width: 35pt;" width="47"></col>
<col style="mso-width-alt: 1755; mso-width-source: userset; width: 36pt;" width="48"></col>
<col style="mso-width-alt: 2633; mso-width-source: userset; width: 54pt;" width="72"></col>
<col style="mso-width-alt: 2816; mso-width-source: userset; width: 58pt;" width="77"></col>
<col style="mso-width-alt: 1682; mso-width-source: userset; width: 35pt;" width="46"></col>
<col style="mso-width-alt: 2084; mso-width-source: userset; width: 43pt;" width="57"></col>
</colgroup><tbody>
<tr height="34" style="height: 25.5pt;">
<td class="xl65" height="34" style="background: rgb(79, 129, 189); border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 25.5pt; text-underline-style: none; width: 68pt;" width="90">Interval</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 37pt;" width="49">Time</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="47">Pace (/100
m)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 36pt;" width="48">Strokes</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 54pt;" width="72">Stroke
Rate (/min)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 58pt;" width="77">Stroke
Distance (m)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">SWOLF</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 43pt;" width="57">Efficiency</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">04:23.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:11.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">103</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">23.5</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">46</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">45.8</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">04:11.6</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:05.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">98</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">23.4</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">44</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">43.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">04:12.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:06.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">101</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">44</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.2</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">04:15.5</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:07.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">99</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">23.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">44</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.3</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">04:15.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:07.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">100</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">23.5</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">44</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.4</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">04:19.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:09.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">99</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">22.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">45</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.8</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">04:17.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:08.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">101</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">23.6</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">45</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.8</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:07.8</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:05.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">76</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">44</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:12.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:08.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">77</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">45</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.9</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:13.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:08.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">75</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">23.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">45</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:12.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:08.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">78</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">45</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">45.1</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:15.6</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:10.4</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">81</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">46</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">46.1</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:15.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:10.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">79</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">46</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">45.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:16.6</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:11.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">81</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">46</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">46.3</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl68" height="21" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15.75pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl69" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:18.8</td>
<td align="right" class="xl69" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">02:12.5</td>
<td align="right" class="xl68" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">81</td>
<td align="right" class="xl68" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24.4</td>
<td align="right" class="xl68" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">1.9</td>
<td align="right" class="xl68" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">47</td>
<td align="right" class="xl68" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">46.6</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:52.0</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:52.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">49</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">26.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">40</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">40.2</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:48.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:48.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">48</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">26.6</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">39.1</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:47.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:47.4</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">48</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">26.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">38.8</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:47.2</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:47.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">48</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">26.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">38.8</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:48.7</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:48.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">49</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">27.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">39.4</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:51.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:51.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">50</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">27</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">40</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">40.3</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:50.9</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:50.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">50</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">27</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">40</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">40.2</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:47.0</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:47.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">44</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">38</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">37.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:52.5</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:45.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">22</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">25.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">37</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">37.2</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:55.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:50.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">23</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">24.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">39.2</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:54.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:48.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">23</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">25.4</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">38.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:51.0</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:42.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">22</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">25.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">36</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">36.5</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:55.0</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:50.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">24</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">26.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">40</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">39.5</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:53.8</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:47.6</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">24</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">26.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">38.9</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:53.3</td>
<td align="right" class="xl67" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="47">01:56.7</td>
<td align="right" class="xl66" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">100</td>
<td align="right" class="xl66" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 54pt;" width="72">25.7</td>
<td align="right" class="xl66" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 58pt;" width="77">2</td>
<td align="right" class="xl66" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">42</td>
<td align="right" class="xl66" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">41.7</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Notice first that I’m a slow swimmer. Also notice the significant change in pace
between the last 150 and the first 100: this is where I put on the
wetsuit. I know, if I were to design a
study to measure the impact of wearing a wetsuit I would compare across similar
lap distances, but this is the data that I have and it’s still interesting.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Here is the chart split out to focus on the last 1200m that
I swam without the wetsuit. Again, I
realize that these are all 150s but this is the data that I have.</span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 488px;">
<colgroup><col style="mso-width-alt: 3291; mso-width-source: userset; width: 68pt;" width="90"></col>
<col style="mso-width-alt: 1792; mso-width-source: userset; width: 37pt;" width="49"></col>
<col style="mso-width-alt: 1938; mso-width-source: userset; width: 40pt;" width="53"></col>
<col style="mso-width-alt: 1755; mso-width-source: userset; width: 36pt;" width="48"></col>
<col style="mso-width-alt: 2560; mso-width-source: userset; width: 53pt;" width="70"></col>
<col style="mso-width-alt: 2742; mso-width-source: userset; width: 56pt;" width="75"></col>
<col style="mso-width-alt: 1682; mso-width-source: userset; width: 35pt;" width="46"></col>
<col style="mso-width-alt: 2084; mso-width-source: userset; width: 43pt;" width="57"></col>
</colgroup><tbody>
<tr height="34" style="height: 25.5pt;">
<td class="xl65" height="34" style="background: rgb(79, 129, 189); border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 25.5pt; text-underline-style: none; width: 68pt;" width="90">Interval</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 37pt;" width="49">Time</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 40pt;" width="53">Pace (/100
m)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 36pt;" width="48">Strokes</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 53pt;" width="70">Stroke
Rate (/min)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 56pt;" width="75">Stroke
Distance (m)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">SWOLF</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 43pt;" width="57">Efficiency</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:07.8</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 40pt;" width="53">02:05.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">76</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 53pt;" width="70">24.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 56pt;" width="75">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">44</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:12.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 40pt;" width="53">02:08.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">77</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 53pt;" width="70">24</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 56pt;" width="75">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">45</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.9</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:13.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 40pt;" width="53">02:08.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">75</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 53pt;" width="70">23.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 56pt;" width="75">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">45</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">44.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:12.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 40pt;" width="53">02:08.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">78</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 53pt;" width="70">24.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 56pt;" width="75">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">45</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">45.1</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:15.6</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 40pt;" width="53">02:10.4</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">81</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 53pt;" width="70">24.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 56pt;" width="75">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">46</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">46.1</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:15.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 40pt;" width="53">02:10.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">79</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 53pt;" width="70">24.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 56pt;" width="75">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">46</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">45.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:16.6</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 40pt;" width="53">02:11.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">81</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 53pt;" width="70">24.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 56pt;" width="75">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">46</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">46.3</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">150m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:18.8</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 40pt;" width="53">02:12.5</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">81</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 53pt;" width="70">24.4</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 56pt;" width="75">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">47</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">46.6</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 15pt; text-underline-style: none; width: 68pt;" width="90">AVERAGE</td>
<td class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 37pt;" width="49"></td>
<td align="right" class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 40pt;" width="53">02:09.4</td>
<td class="xl68" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 36pt;" width="48"></td>
<td class="xl68" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 53pt;" width="70"></td>
<td align="right" class="xl70" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 56pt;" width="75">1.9</td>
<td align="right" class="xl71" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">46</td>
<td align="right" class="xl70" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 43pt;" width="57">45.4</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Now here is a chart split out to focus on the last 1200m
with the wetsuit. Yes, I realize that
these are mostly 100s and 50s, not the 150s I swam above. I also want to point out that these splits
represent meters 2700 – 3900 of what, for me, is a long swim.</span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 442px;">
<colgroup><col style="mso-width-alt: 3291; mso-width-source: userset; width: 68pt;" width="90"></col>
<col style="mso-width-alt: 1792; mso-width-source: userset; width: 37pt;" width="49"></col>
<col style="mso-width-alt: 1828; mso-width-source: userset; width: 38pt;" width="50"></col>
<col style="mso-width-alt: 1755; mso-width-source: userset; width: 36pt;" width="48"></col>
<col style="mso-width-alt: 1682; mso-width-source: userset; width: 35pt;" width="46"></col>
<col style="mso-width-alt: 2048; mso-width-source: userset; width: 42pt;" width="56"></col>
<col style="mso-width-alt: 1682; mso-width-source: userset; width: 35pt;" width="46"></col>
<col style="mso-width-alt: 2084; mso-width-source: userset; width: 43pt;" width="57"></col>
</colgroup><tbody>
<tr height="51" style="height: 38.25pt;">
<td class="xl65" height="51" style="background: rgb(79, 129, 189); border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 38.25pt; text-underline-style: none; width: 68pt;" width="90">Interval</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 37pt;" width="49">Time</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 38pt;" width="50">Pace (/100
m)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 36pt;" width="48">Strokes</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">Stroke
Rate (/min)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 42pt;" width="56">Stroke
Distance (m)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">SWOLF</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 43pt;" width="57">Efficiency</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:48.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:48.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">48</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">26.6</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">39.1</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:47.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:47.4</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">48</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">26.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">38.8</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:47.2</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:47.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">48</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">26.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">38.8</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:48.7</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:48.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">49</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">27.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">39.4</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:51.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:51.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">50</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">27</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">40</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">40.3</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:50.9</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:50.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">50</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">27</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">40</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">40.2</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">100m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">01:47.0</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:47.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">44</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">24.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">38</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">37.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:52.5</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:45.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">22</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">25.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">37</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">37.2</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:55.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:50.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">23</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">24.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">39.2</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:54.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:48.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">23</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">25.4</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">38.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:51.0</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:42.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">22</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">25.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.3</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">36</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">36.5</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:55.0</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:50.0</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">24</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">26.2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">40</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">39.5</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">50m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">00:53.8</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:47.6</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">24</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">26.8</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">38.9</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; height: 15pt; text-underline-style: none; width: 68pt;" width="90">200m Freestyle</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 37pt;" width="49">03:53.3</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 38pt;" width="50">01:56.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 36pt;" width="48">100</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">25.7</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 42pt;" width="56">2</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 35pt;" width="46">42</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; text-underline-style: none; width: 43pt;" width="57">41.7</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 15pt; text-underline-style: none; width: 68pt;" width="90">AVERAGE</td>
<td class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 11pt; font-weight: 700; text-underline-style: none;"></td>
<td align="right" class="xl70" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 11pt; font-weight: 700; text-underline-style: none;">01:48.7</td>
<td class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 11pt; font-weight: 700; text-underline-style: none;"></td>
<td class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 11pt; font-weight: 700; text-underline-style: none;"></td>
<td align="right" class="xl71" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 11pt; font-weight: 700; text-underline-style: none;">2.1</td>
<td align="right" class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 11pt; font-weight: 700; text-underline-style: none;">39</td>
<td align="right" class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 11pt; font-weight: 700; text-underline-style: none;">39</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Notice the average stroke distance in the first chart as
compared to the average stroke distance in the second chart. This is the measured benefit, to me, of the
wetsuit during my swim. </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Here is a summary chart:</span><br />
<span style="font-family: inherit;"><br /></span>
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 416px;">
<colgroup><col style="mso-width-alt: 4169; mso-width-source: userset; width: 86pt;" width="114"></col>
<col style="mso-width-alt: 3072; mso-width-source: userset; width: 63pt;" width="84"></col>
<col style="mso-width-alt: 4205; mso-width-source: userset; width: 86pt;" width="115"></col>
<col style="mso-width-alt: 1682; mso-width-source: userset; width: 35pt;" width="46"></col>
<col style="mso-width-alt: 2084; mso-width-source: userset; width: 43pt;" width="57"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="background: rgb(79, 129, 189); border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 15pt; text-underline-style: none; width: 86pt;" width="114">Interval</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 63pt;" width="84">Pace (/100
m)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 86pt;" width="115">Stroke
Distance (m)</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">SWOLF</td>
<td class="xl65" style="background: rgb(79, 129, 189); border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; color: white; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 43pt;" width="57">Efficiency</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 15pt; text-underline-style: none; width: 86pt;" width="114">AVERAGE
(without)</td>
<td align="right" class="xl68" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 63pt;" width="84">02:09.4</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 86pt;" width="115">1.9</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">45.5</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 43pt;" width="57">45.425</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none none solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 15pt; text-underline-style: none; width: 86pt;" width="114">AVERAGE
(with)</td>
<td align="right" class="xl68" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 63pt;" width="84">01:48.7</td>
<td align="right" class="xl67" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 86pt;" width="115">2.1</td>
<td align="right" class="xl66" style="border-style: solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">39</td>
<td align="right" class="xl66" style="border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid none none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 43pt;" width="57">39</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-left-color: rgb(79, 129, 189); border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; height: 15pt; text-underline-style: none; width: 86pt;" width="114">Percent
Change</td>
<td align="right" class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 63pt;" width="84">-16%</td>
<td align="right" class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 86pt;" width="115">11%</td>
<td align="right" class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-style: solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 35pt;" width="46">-14%</td>
<td align="right" class="xl69" style="border-bottom-color: rgb(79, 129, 189); border-bottom-width: 0.5pt; border-right-color: rgb(79, 129, 189); border-right-width: 0.5pt; border-style: solid solid solid none; border-top-color: rgb(79, 129, 189); border-top-width: 0.5pt; font-family: Calibri; font-size: 10pt; font-weight: 700; text-underline-style: none; width: 43pt;" width="57">-14%</td>
</tr>
</tbody></table>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Overall I saw an 11% increase in distance per stroke! It’s not the 18% increase reported in the
article above, but I’ll take it, and actually, I did. Instead of returning the suit to
wetsuitrental.com, I bought the suit and hung it up in my closet!</span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">If I decide to wear the suit during a race rehearsal, maybe
I’ll come back and update this post. My
only hesitation with that is how warm they keep the pool where I usually swim. A 90 minute swim, in a wetsuit, in an 82 degree pool sounds like a bad idea to me.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Now it’s time to rethink my swim goal for IMAZ!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Clark</span></div>
</div>
Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-38777973732516233502014-07-15T00:23:00.000-04:002014-07-15T00:27:46.236-04:00Things I did this weekend<div class="separator" style="clear: both;">
<b style="font-family: inherit; font-size: 11pt;">Took a Just Ducky tour</b></div>
<div style="margin: 0px;">
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;">Technically we did this earlier in the week so I guess the post probably could/should be called “Things I did Last Week” but really, who’s keeping track anyway.</span></span><br />
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;"><br /></span></span></div>
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</div>
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<span style="font-family: inherit; font-size: 11pt;">Just Ducky Tours (<a href="https://www.justduckytours.com/" target="_blank">website link</a>) conducts tours of Pittsburgh using a WWII era amphibious vehicle called a DUKW. From the Just Ducky Tours website, “The DUKW (popularly pronounced "duck") is a six-wheel-drive amphibious truck that was designed by General Motors Corporation during World War II for transporting goods and troops over land and water and for use approaching and crossing beaches in amphibious attacks.” </span><br />
<span style="font-family: inherit;"><span style="font-size: 11pt;"><br /></span>
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.justduckytours.com/images/about_exp_1_lg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="265" src="https://www.justduckytours.com/images/about_exp_1_lg.jpg" width="400" /></span></a></div>
<span style="font-family: inherit;"><span style="font-size: 11pt;"><br /></span>
<span style="font-size: 11pt;">The tour starts out overland as any typical bus tour would, driving past local monuments and historic buildings. However, about half way through the tour, the DUKW turns off of the public streets and onto the north shore river walk. The river walk is basically a wide sidewalk along the </span><span style="font-size: 15px;">Allegheny</span><span style="font-size: 11pt;"> river and it is not open for motorized vehicles (other than the DUKWs). Once on the river walk, the tour continues to a special ramp near Heinz Field where the DUKW gets to show off its true capabilities. The driver turns into the water, there is a large splash, though I stayed dry in my “window” seat, and the next thing you know, you are motoring along as if you’re in a tour boat!</span></span><br />
<span style="font-family: inherit;"><span style="font-size: 11pt;"><br /></span></span></div>
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</div>
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<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;">During the river portion of the trip we got to see the city from a different vantage point. The other cool thing about this portion of the trip was that each of the kids on board got a chance to actually drive the boat!</span></span><br />
<span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-size: 11pt;"><br /></span></span>
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.justduckytours.com/images/gallery_river_scicenter_lg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="215" src="https://www.justduckytours.com/images/gallery_river_scicenter_lg.jpg" width="400" /></span></a></div>
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;"><br /></span></span></div>
<div style="margin: 0px;">
<span style="font-family: inherit; font-size: 11pt;">After everyone had a chance to drive and after we motored past all of the river-based sights the captain “drove” the boat up the ramp and back out of the water. The rest of the tour, back to our starting point, was on public roads.</span><br />
<span style="font-family: inherit; font-size: 11pt;"><br /></span></div>
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</div>
<div style="margin: 0px;">
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;">Overall we had a great time, we got to see Downtown Pittsburgh, the North Shore and The Point from the river and my niece got to drive the boat.</span></span></div>
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<span style="font-family: inherit;">--</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: inherit;"><br /></span></div>
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<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;"><b>Started building a bench in the dining room</b></span></span></div>
<div style="margin: 0px;">
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;">A couple of winters ago, we built a bench in the dining room at the cabin. We knew it would be a game changer because, with the bench, we could seat more people at the table and we could move the table closer to the wall. We guessed that moving the table would improve the traffic flow past the table, which is situated in the pathway between the family room and the rest of the house. Moving the table did greatly improve the traffic flow, but it also ended up giving us another “couch” and in a room other than the living room. Since then we find that people tend to gather and hang out more at the table, which is an unexpected bonus.</span></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://lh6.googleusercontent.com/-BEVRMhnQNjE/U8Rp865SCxI/AAAAAAAAAxY/in_B48GVVIQ/s640/blogger-image-1814057603.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The original bench!</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh6.googleusercontent.com/-BEVRMhnQNjE/U8Rp865SCxI/AAAAAAAAAxY/in_B48GVVIQ/s1600/blogger-image-1814057603.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"></span></a></div>
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<span style="font-family: inherit;"><br /></span></div>
<div style="margin: 0px;">
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;">Since we had such good luck with the first bench, we decided to build another, this time in the dining room at home. We have similar issues at home that we are trying to overcome: the dining room is narrow and the patio door is in the dining room, so traffic flow can be problematic.</span></span><br />
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;"><br /></span></span></div>
<div style="margin: 0px;">
</div>
<div style="margin: 0px;">
<span style="font-family: inherit;"><span style="font-size: 11pt;">After drawing up some plans, we headed off to </span><span style="font-size: 15px;">Lowe's</span><span style="font-size: 11pt;"> to get our materials.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: 11pt;"><br /></span></span></div>
<div style="margin: 0px;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://lh5.googleusercontent.com/-QfY2cBr3Cjc/U8Rp8BAo2gI/AAAAAAAAAxQ/u52uCo3gehQ/s1600/blogger-image--1977807673.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://lh5.googleusercontent.com/-QfY2cBr3Cjc/U8Rp8BAo2gI/AAAAAAAAAxQ/u52uCo3gehQ/s400/blogger-image--1977807673.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cath and her cart.</td></tr>
</tbody></table>
<span style="clear: left; display: inline !important; font-family: inherit; margin-bottom: 1em; margin-right: 1em;"></span><br />
<br /></div>
<div style="margin: 0px;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="300" src="https://lh3.googleusercontent.com/-UOILZdEJyz8/U8PhfA3jk2I/AAAAAAAAAwo/Tut6IUR4GUA/s400/blogger-image--1399128316.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A car full of building supplies.</td></tr>
</tbody></table>
<span style="font-family: inherit;"></span></div>
<div style="margin: 0px;">
<span style="font-family: inherit; font-size: 11pt;">Living in the city, space can be an issue, so we ended up doing much of the assembly in the dining room on the (well protected) dining room table. </span></div>
<div style="margin: 0px;">
<span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-size: 11pt;"><br /></span></span>
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://lh5.googleusercontent.com/-FwDkaLfbonY/U8Rp_sLSELI/AAAAAAAAAxw/78Qle9nCYAE/s640/blogger-image--460516276.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nice work bench.</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh5.googleusercontent.com/-FwDkaLfbonY/U8Rp_sLSELI/AAAAAAAAAxw/78Qle9nCYAE/s1600/blogger-image--460516276.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"></span></a></div>
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;">However before we could begin the assembly, we had to cut out the frames on the table saw. Of course we don’t have room for a table saw, but some friends do, (more on that later) so we packed up our uncut frame pieces and headed over to Greg’s.</span></span><br />
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: 11pt;"><br /></span></span></div>
<div style="margin: 0px;">
</div>
<div style="margin: 0px;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="300" src="https://lh3.googleusercontent.com/-QbtKPIQ1VDM/U8Phg72EBTI/AAAAAAAAAw4/RFpbFeMn50E/s400/blogger-image-1876072531.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Laying out frames on the floor.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="300" src="https://lh3.googleusercontent.com/-AfjtD7QLV68/U8Rp9_CDKMI/AAAAAAAAAxg/vLyd5QLDgJc/s400/blogger-image--2047733296.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cath and the saw.<br />
<span style="font-family: inherit;"><br /></span>
<br />
<div style="text-align: left;">
<span style="font-family: inherit;"><span style="font-family: inherit; font-size: 11pt;">After about an hour with the table saw and a jig saw we had eight identical frame pieces and we were ready to head back home for the assembly. The frame pieces are held together with four 1x3s that are glued and screwed to each frame. The result is a “cabinet” that looks like a bench, but without any facing. We managed to get one of the two frames assembled before we ran out of time and energy. </span></span></div>
<span style="font-family: inherit;">
</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="300" src="https://lh6.googleusercontent.com/-bOeywQPZWIE/U8RqAf58QzI/AAAAAAAAAx4/-t6843JNa0I/s400/blogger-image-1003589818.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Part 1 complete.</td></tr>
</tbody></table>
<span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-size: 11pt;">Next up will be finishing the other frame, leveling them and screwing them into place and then adding the facing, the seat and the trim. Hopefully we’ll finish up this coming weekend and you will see the finished product next Monday.</span></span></span></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">--</span><br />
<span style="font-family: inherit;"><b>Visited friends who own a church</b></span><br />
<span style="font-family: inherit;">So where do you find a table saw in the city? Well, the answer to that question is Greg, who owns an old church that he has turned into a wood shop. Here are a couple of pictures that give you a rough sense of the space. It's really amazing and it's only a few blocks from our house!</span><br />
<span style="font-family: inherit;"><br /></span>
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<span style="font-family: inherit; font-size: 15px;"><b>Experimented with a new drink idea</b></span></div>
<span style="font-family: inherit;">I had a left over watermelon from last weekend and on Saturday I realized that there was no way we were going to finish it before it went bad. I hate wasting food so I decided to cut it up and throw it into the freezer for later. Sunday was hot and humid and the idea of making something using frozen watermelon cubes sounded pretty good, so I threw something together as an experiment. I started with the frozen watermelon cubes, then I added some fresh mint from the garden, the zest of one lime and the juice from that same lime. </span><br />
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<span style="font-family: inherit;">I blended these ingredients for a minute in the blender and I got shaved watermelon ice, which was not what I was going for. I need some liquid help everything blend. I would have added some lemonade but I </span>didn't<span style="font-family: inherit;"> have any lemons or lemonade on hand. I plan to try this another time, after I get some lemons. What I did have, was tequila, and the idea of tequila made me think of a salted rim glass, which reminded me that salted watermelon is the best… so I added two shots of tequila to my blender and I blended again. What I got, once I poured it into two glasses with salted rims, was a nice watermelon flavored “frozen margarita”. Yum!</span><br />
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<br />Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-20370320195678969582014-07-09T11:08:00.000-04:002014-07-09T12:38:20.044-04:00July 4th Weekend 2014I’m trying to get into the habit of posting more. I’m also trying to keep my posts interesting and relevant, and yes, sometimes I feel like those two things are in conflict with one another. In spite of that, here is a DC Rainmaker inspired, 5 random things I did this holiday weekend post, for your reading pleasure.<br />
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#1)<br />
Friday was the 4th of July and Cath and I spent the entire weekend at the cabin. Last year everyone was in town and we built a play set for Gemma and Artie, but before we could start building, we had to cut down a large tree that was in the way. <br />
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The tree came down pretty easy but then the focus shifted to building the play set, so the most of the wood was left uncut. Friday seemed like a good day to cut and split wood, so that’s what I did! Once I finished cutting everything to length, there were about 50 round logs ranging in diameter from six inches up to about two feet. I split and stacked most of the 50 and I cleaned up and consolidate the remaining rounds near the fire pit. It’s been a while since I split wood, so at the end of the day, my hands, shoulders and hamstrings were pretty sore. No workout today but a lot of work nonetheless.<br />
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#2)<br />
Saturday started with more of the same… I restarted the fire from Friday night and then I split and stacked more wood. Around noon my sister started work on a key lime pie and I fired up the slow cooker to start dinner (more on that in a minute!). While dinner cooked, I had time for a brief trail run. My legs and back were pretty sore from splitting wood, so I figured a nice easy jog would help to loosen things up. Cath wanted to come along too, so we worked out a plan: she dropped me at the Maple Summit parking lot on the Laurel Highlands Hiking Trail and I started running north on the trail. She then drove to the Rt. 653 parking lot and started hiking south. We agreed that I would run north until I met her hiking south, at which point she would turn around and I would switch up to her pace. My best guess was that we would meet up somewhere around my one-hour mark and that’s exactly what happened. I met her at 1:01:30, just short of five mils into my run. She turned around and we walked/jogged our way back to the Rt. 653 parking lot. You can see my path here (<a href="http://connect.garmin.com/activity/537770195" target="_blank">link to Connect</a>). Overall I covered a little more than seven miles and felt pretty good.<br />
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#3)<br />
Saturday dinner was slow cooked, BBQ, pulled chicken sandwiches with coleslaw, fruit salad, potato salad and key lime pie. We are big fans of the slow cooker and pulled chicken sandwiches are really good and really easy. I used Sweet Baby Ray’s BBQ sauce as the base and then I added orange mango preserves, crushed red pepper flakes, Worchester sauce, and a mix of chicken breasts and thighs. Four hours on high (in my slow cooker) and everything was ready to be pulled. I removed the skin and bones from the thighs and I pulled the meat into shreds. Next I removed some of the excess fat from the top of the sauce. Finally, I tasted the sauce before adding back the pulled chicken. We served the chicken on hamburger buns with a dollop of coleslaw on top. Yum! There are dozens of similar recipes on the Internet, pick one that sounds good to you and mix up some BBQ!<br />
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#4)<br />
Sunday was the real relaxation day of the weekend and I got to shoot sporting clays with my brother-in-law at Seven Springs (<a href="http://www.7springs.com/activities/sporting-clays-at-seven-springs/" target="_blank">link to seven springs sporting clays</a>). If you’re not familiar, sporting clays are often describes as golf with guns: you move between shooting stations with each station setup to throw clay targets in a different direction and pattern. Seven Springs has three distinct courses. Each course has 15+ shooting stations and each station has several different throwing patterns. They also have an outdoor 5-stand and an indoor, heated 5-stand. The facilities and the trappers are first class. An accomplished shooter will hit north of 85% of their targets. I am not an accomplished shooter! That said, I managed to hit 61 out of 100 targets, so I was really happy with the effort. I was especially happy with the number of fast crossing targets that I managed to hit. I was not at all happy with the number of rising targets that I managed to miss. I was pulling the trigger right at the apex but for some reason I just kept missing. Ugh.<br />
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This is a picture of my lovely bruise. Clearly I don't get to shoot often enough because this should not be happening. Oh well, something else to work on!<br />
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One other funny thing: as I was packing up to go shoot, I was trying to figure out a workable way to mount the GoPro to get some pics and video footage. Unfortunately, I ran out of time and I wasn't able to come up with a solution. Thus, my surprise today, when I received an email from GoPro focused on their new Sportsman Mount (<a href="http://gopro.com/camera-mounts/sportsman-mount" target="_blank">link to GoPro</a>). Briefly, the mount allows you to hang your GoPro from the barrel of a rifle/shotgun and get footage aiming out at the target, back at the shooter or both (if you have two cameras). I don't shoot enough to make this a must have item, but the footage on their site is pretty cool and it makes me wish I would have planned a little further in advance for Sunday.<br />
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#5)<br />
The other thing that Seven Springs has done right is<a href="http://www.7springs.com/adventures/swimming/" target="_blank"> the outdoor pool with bar and food service</a>. The pool is great, the food is great and if the weather is great, you can easily drift off to the tropics and forget that you're still in Western PA!<br />
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I don’t know if I’ll turn this into a regular feature but I really enjoyed the weekend, so I figured I would share. Hopefully you all had an enjoyable and safe holiday weekend.<br />
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-62807709770609208882014-06-23T18:22:00.001-04:002014-06-23T18:22:33.209-04:002014 Laurel Highlands Ultra 50K Race ReportThe words for the day were hills, mud, rocks and fun!<br />
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This past Saturday was the annual <a href="http://www.laurelultra.com/" target="_blank">Laurel Highlands Ultra</a>. There are two race distances, 70.5 miles and 50K. The 70.5 mile course runs the entire length of the Laurel Highlands Hiking Trail from Ohiopyle to Seward, just outside of Johnstown, PA. The 50K course also starts in Ohiopyle and finishes just short of the Route 31 road crossing, near the Hidden Valley Ski Resort. If you have never experienced the LHHT, I highly recommend that you get out there and see what you've been missing. There are plenty of great day hikes for all ability levels and if you like camping, the overnight shelters are also pretty cool.<br />
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I ran the 50K with my son-in-law Matt and I was also entered in the relay as part of team-SAC (Sherri, Amyjo, Clark).<br />
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In the lead up to the race, I was joking around with friends and I asked the question, “Should I think about this as 10x5K or 5x10K? Or should I just not think about it at all?” The responses mostly skewed to the “don’t think about it at all” side, but one friend suggested I think about it as a “scenic marathon”. This was both amusing and creative, but ultimately not very useful from a planning perspective.<br />
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The course and aid station layout point towards a 5x10K model, so that’s how I ended up planning. Actually it was more of a 2x:1x:2x model since the three legs were approximately 12, 7 and 12 miles respectively.<br />
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Leg 1 – Ohiopyle to Maple Summit Road<br />
(12 miles, 2537 ft of elevation gain, 1445 ft of elevation loss, 1092 net elevation gain)</div>
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This is the really hilly section of the (very hilly) course. It starts out with two good sized climbs and descents and then moves on to the mother of all climbs. <a href="http://www.drowningcyclist.com/2013/06/laurel-highlands-50k-relay-race-report.html" target="_blank">I ran this section last year</a> and in the process destroyed my legs. And by destroyed, I mean my legs hurt much worse and for far longer after those 12 miles than they did immediately after Ironman.<br />
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Based on that experience, I knew I would have to go out at a slower, more sustainable pace, but I was not sure exactly what that pace would be. My race plan was to try and stay in zone 2 and pay close attention to any short-term bursts of effort. The other area that I wanted to monitor closely was the descents. Last year I bombed down the hills at full speed and I think that contributed quite a bit to the post-race pain and suffering.<br />
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My time for this section last year was 2:24 and my rough estimate for this year was 3:00 – 3:30. I figured that was conservative, but I really had no idea what a Z2 pace would look like on those hills. As it turns out, that estimate was conservative as I finished the first leg in 2:36! I was really happy with this result because I was only a few minutes slower than last year but I felt really fresh when I hit the aid station and exchange point.<br />
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At this point, my leg of the relay was finished, so I high-fived Amyjo and she took off for her leg. I refilled my pack and took my shoes off to shake out the rocks. Matt got to the aid station a couple of minutes before me so he was finishing up when I got there and he took off just a few seconds later.</div>
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Leg 2 – Maple Summit Road to Route 31<br />
(7 miles, 1148 ft of elevation gain, 697 ft of elevation loss, 451 net elevation gain)<br />
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This section was all about the mud. There was wet, sticky, suck your shoes off mud, squishy, hero-shot mud that broke like two cresting waves, one off of each side of your shoe, booby trap mud that turned out to be nothing more than really dirty water, just waiting to fill your shoes and soak your socks, slippery, slimy mud that left you scrambling for traction and for your balance, and, my personal favorite, smelly, dead-things mud, that left you dirty and holding your nose.<br />
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And where there was no mud, there were rocks. Rocks to step around, over and in between. Rocks to keep your feet out of the mud. Rocks to slip on and rocks to bash your feet into as you're running full speed down a steep hill (ouch).<br />
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In between all of that, though, there were sections of trail where you could really make time. Especially since this leg is mostly flat except for the last mile or so which includes a pretty steep, stair-step climb. <br />
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I caught and passed Amyjo about a mile into the leg. She was having “technical difficulties” when I passed her so her iPhone was out and she was tapping on the screen trying to get her tunes back. I caught Matt a couple of miles later and we ran together for quite a while. I’m not sure exactly where we split up again, but it was probably around mile 15 or 16?<br />
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I've run this section several times in training so I knew what to expect from a pacing standpoint. My plan estimate was 1:30 – 1:45 and my actual time was 1:36 This time I was the first of our group into the aid station. I waited for the car to pass (yikes) so that I could cross the road and then I waved at Sherri, refilled my pack, grabbed a spare pair of socks and took off on the third and final leg. Matt arrived just before I left. I'm not exactly sure when Amyjo arrived and Sherri started.</div>
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Leg 3 – Route 31 to the finish<br />
(12 miles, 1477 ft of elevation gain, 1321 ft of elevation loss, 156 net elevation gain)<br />
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This section was all about pacing and survival. The net elevation number is misleading because this section is descend, climb, descend, climb, so you start and end at about the same elevation but you still climb and descend quite a bit in between. This section includes the highest elevation point on the entire trail, near the Lake Tahoe lodge at 7 Springs (mile 27 ish) followed by a long (and tiring) descent down the ski slopes and then out of the resort. <br />
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I was still feeling pretty good when I hit the aid station at mile 26. The climb up to Lake Tahoe was tough but not too bad. The descent from Lake Tahoe to County Line Road was a bitch. I was trying to move slowly and it felt like I was using way too much energy keeping my speed in check as I was descending. Crossing County Line was a pain, people drive like demons on that damn road, and climbing over the guide rail on the far side was a nightmare. I had to sit down and then hoist each leg over the rail one at a time just to get to the other side. That sucked.<br />
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In my training I ran everything up through County Line at least once but I did not get the chance to train on the section of trail from there to the finish. I wanted to, but logistically it’s the worst section for me and it just never happened. That was a typical rookie mistake, since it turns out there is a decent climb right after County Line, but what are you gonna do? I struggled my way up the unexpected hill, hoping it would turn into a nice flat run to the finish.<br />
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I had been watching the time since mile 27 or 28 because it looked like I could finish in under 7 hours if I could just maintain a respectable pace. I did my best to hold pace and not lose time in those final miles.<br />
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Finally I passed the 30 mile marker, the last marker on the 50K course, and I knew that I was going to make it! Another ~7/10 of a mile on the main trail and then the left turn onto the access trail and the humiliating lap around the parking lot and I was finished. My first 50K was in the books and I made it in just under the seven hour mark – 6:54:xx.<br />
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I tried to chill out for a few minutes and I got some food out of my finish line stash. My legs and feet were feeling pretty rough so I tried to keep moving for a little while. I took a minute to change into dry clothes and a jacket since it was colder than I had expected. Eventually I closed up the car and crashed out in the driver’s seat for a while. It was warm in the car and sitting down helped to ease the pain in my legs. The problem with this was that I couldn't see the course from the car, so I kept getting out as people came in to check for Matt and Sherri. Not too long after, Sherri and Matt came in together, made the lap around the parking lot and finished up.</div>
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Matt was happy to be finished and Sherri was super happy because she ran quite a bit faster than last year! Like I said earlier, I was about 12 minutes slower on my leg and I’m told that Amyjo was about 10 minutes slower on her leg also. In the end, our relay team finished about 10 minutes FASTER than last year, which means that Sherri was ~32 minutes faster than last year! Like I said, she was super happy.<br />
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We all hung out for a while eating and checking the results board and then we decided to bail and head back to the house to get cleaned up for dinner. <br />
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I love this race. It’s super small (less than 100 entrants for the 50K), it’s very well run, the scenery is beautiful, it’s super low key and relaxed, and it’s just plain fun. I’m not sure what I’ll do next year but if my schedule permits and I can get a spot, I’ll be back for another round of LHHT goodness.<br />
<br />
Full course (approximate) elevation numbers for those who are interested:<br />
5162 feet of elevation gain, 3463 feet of elevation loss and 1699 net elevation gain over 50K!<br />
<br />
Special thanks to Sherri for most of the pictures!<br />
<div>
<br /></div>
</div>
</div>
Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-69995744246681874062014-06-10T17:37:00.000-04:002014-06-10T23:59:27.069-04:00Laurel Highlands Ultra 50K 2014<span style="font-family: inherit;">I’m racing again on Saturday and that’s got my nerves all twisted up in a bunch. The race is a new distance (50K) and a new format (trail race) and it’s pretty close on the heels of Ironman. I’m not properly prepared, but I knew that would be the case when I signed up and besides, everyone says shit like that before a race. The exciting bits are that this is a race </span>I've<span style="font-family: inherit;"> wanted to run for many years and I’m finally going to do it and I don’t care, not even one bit, about the clock.</span><br>
<span style="font-family: inherit;"><br></span>
<span style="font-family: inherit;">The race is the 50K version of the Laurel Highlands Ultra. For the few of you who were hanging around here last year you will remember that I ran the relay version of this race in 2013 (</span><a href="http://www.drowningcyclist.com/2013/06/laurel-highlands-50k-relay-race-report.html" style="font-family: inherit;" target="_blank">race report</a><span style="font-family: inherit;">). I wanted to run the full 50K but I was late to the game and all of the slots were sold out. This year I made a point to follow the site closely and I was able to score a spot. </span>I've<span style="font-family: inherit;"> also gotten the band back together and am doing the first leg of the relay again!</span><br>
<span style="font-family: inherit;"><br></span>
<span style="font-family: inherit;">This race matters to me because the Laurel Highlands Hiking Trail matters to me! I grew up hiking LHHT, seriously, like as a 6th or 7th grade kid and I’m on it as often as I can be to this day. My family and I hiked the trail quite a bit, we camped in the shelters, we partied in the shelters (shhh). </span>I've<span style="font-family: inherit;"> hiked the trail as a child, a Boy Scout, an adult, a parent and as a trip leader. </span><br>
<span style="font-family: inherit;"><br></span>
<span style="font-family: inherit;">When I first learned that there was a Laurel Highlands Ultra I knew nothing of trail running or ultra-marathons. Both of which sounded incredibly cool and equally out of reach. Like most people my trips on the trail were in the 7 – 12 mile range and overnight trips were defined by the distances between shelters. The idea that someone could cover 70 (or even 31) miles in a single day was hard to grasp.</span><br>
<span style="font-family: inherit;"><br></span>
<span style="font-family: inherit;">A lot has changed in my life since then and the idea of covering 31 miles of the trail sounds like fun, like adventure, like joy. Although I whine about not being prepared it’s really that I’m not as prepared as I could be. I have more than enough aerobic fitness and mental toughness to make up for what I’m lacking in leg strength and base miles. Add to that the fact that my goals are 1) don’t get hurt and 2) finish and I think I’m setting myself up for a great day on my favorite trail.</span><br>
<span style="font-family: inherit;"><br></span>
<span style="font-family: inherit;">Saturday </span>can't<span style="font-family: inherit;"> get here soon enough!</span><br>
<span style="font-family: inherit;"><br></span>
<span style="font-family: inherit;">Clark</span><br>
<div>
<br></div>
Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-20074354327206661182014-05-29T21:54:00.000-04:002014-05-29T21:54:53.456-04:00Ironman Texas 2014 - By the Numbers<div class="MsoNormal">
This post is mostly for my own future reference. I use this
type of post as a place to summarize some of the tactical aspects of a race so
that I can come back and read them later as I prepare for the next iteration of
a specific race, or for another, similar race. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Numbers by Discipline </b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First a quick look at the numbers across each of the three
sports. In this case I’m comparing
against others in my age group (AG) and for the record, my AG is 44-49. I have also included the data from last year
since I have it and since it provides another piece of data to evaluate
against.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: 4.65pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 551px;">
<tbody>
<tr style="height: 15.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Swim<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
<b>2014<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
<b>2013<o:p></o:p></b></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 1;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
My Swim<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
1:33:20<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
1:34:30<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 2;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
AG Average Swim<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
1:22:29<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
1:27:11<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Wetsuit legal in ’14 only!<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 3;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Difference (over AG)<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
0:10:51<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
0:07:19<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 4;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
My AG Swim Rank of 283 Starters<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
210<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
192<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
283 starters in 2013<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 5;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 6;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Bike<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
<b>2014<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
<b>2013<o:p></o:p></b></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 7;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
My Bke<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
6:00:37<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
5:58:51<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 8;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
AG Average Bike<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
6:21:12<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
6:12:39<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Very windy in ‘14<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 9;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Difference (under AG)<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
0:20:35<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
0:13:48<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 10;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
My AG Bike Rank of 282 Swim Finishers<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
93<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
110<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
278 swim finishers in ‘13<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 11;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
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<br /></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 12;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Run<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
<b>2014<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
<b>2013<o:p></o:p></b></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 13;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
My Run<o:p></o:p></div>
</td>
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4:10:09<o:p></o:p></div>
</td>
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4:44:39<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 14;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
AG Average Run<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
5:23:12<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
5:36:18<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Very hot & humid in ‘13<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 15;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Difference (under AG)<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
1:13:03<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
0:51:39<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 16;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
My AG Run Rank of 278 Bike Finishers<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
27<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
44<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
266 bike finishers in ‘13<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 17;">
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<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 18;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Overall<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
<b>2014<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
<b>2013<o:p></o:p></b></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 19;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
My Overall<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
12:01:26<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
12:36:00<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 20;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
AG Average Overall<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
13:26:10<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
13:35:24<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 21;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Difference (under AG)<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
1:24:44<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
0:59:24<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 22;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
My AG Overall Rank of 260 AG Finishers<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
57<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
77<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
241 AG finishers in 2013<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 23;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"></td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 24; mso-yfti-lastrow: yes;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 189.0pt;" valign="bottom" width="252"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
DNF % 2014 and 2013 (of AG starters)<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
8.13%<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
17.43%<o:p></o:p></div>
</td>
<td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.0pt;" valign="bottom" width="171"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Very hot & humid in ’13<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So what are the take aways from this? Well, I would attribute
the faster swim, for the field, in 2014 to the fact that it was a wetsuit legal
swim this year. I did not wear a wetsuit, I bet on the fact that it would not
be wetsuit legal and I lost that bet. No big deal, I’m happy with my time
anyway.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As for the bike and the run, I think the averages show the
impact of the weather on the field. 2014 was quite windy and the wind was from
an unfavorable direction(?) and 2013 was exceedingly hot and humid.<o:p></o:p></div>
<div class="MsoNormal">
The last interesting bit in this table is the DNF percentage
and I firmly believe that reflects how bad the weather was in 2013!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Next up is my position within the field after each sport and
the number of people I passed while biking and running. I’m a slow swimmer, so
I get to pass a lot of people on the bike, so I like this number. It really
does not mean anything else. I also like the "passed while running" number because
it reflects my execution. If I ride correctly, I will still have gas in the
tank for the run and if you are “running the run” in an Ironman then you are
probably passing people!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<b>Position After<o:p></o:p></b></div>
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<b>AG<o:p></o:p></b></div>
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Swim<o:p></o:p></div>
</td>
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210<o:p></o:p></div>
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<tr style="height: 15.0pt; mso-yfti-irow: 2;">
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Bike<o:p></o:p></div>
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124<o:p></o:p></div>
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Run<o:p></o:p></div>
</td>
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57<o:p></o:p></div>
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Overall<o:p></o:p></div>
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57<o:p></o:p></div>
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<br /></div>
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<br /></div>
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<b>Passed While<o:p></o:p></b></div>
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<b>AG<o:p></o:p></b></div>
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Biking<o:p></o:p></div>
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86<o:p></o:p></div>
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Running<o:p></o:p></div>
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67<o:p></o:p></div>
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These two charts reflect the relationship between bike and
run times. In each, the x axis is bike time and the y axis is run time. The lines are the average bike and run times.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="text-align: center;">
2014 Bike vs. Run</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-15qZUPSMaYM/U3-xC0ISZhI/AAAAAAAAAs8/ffgYxddOLWU/s1600/IMTX-2014-Analysis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-15qZUPSMaYM/U3-xC0ISZhI/AAAAAAAAAs8/ffgYxddOLWU/s1600/IMTX-2014-Analysis.jpg" height="308" width="400" /></a></div>
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<br /></div>
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The first chart is the data from 2014 only. I’m happy to once again be in the lower left, “fast and balanced” quadrant of the chart. Again, this is a reflection of performance (being faster than average) and also execution (not blowing up on the run because I biked too hard).<o:p></o:p></div>
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<br /></div>
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2013 vs 2014</div>
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<a href="http://1.bp.blogspot.com/-o0SZwPbdUvs/U3-xDjzIRNI/AAAAAAAAAtI/qSGGEks0gTs/s1600/IMTX-2013-vs-2014-Analysis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-o0SZwPbdUvs/U3-xDjzIRNI/AAAAAAAAAtI/qSGGEks0gTs/s1600/IMTX-2013-vs-2014-Analysis.jpg" height="308" width="400" /></a></div>
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<br /></div>
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The second chart is 2014 data vs. 2013 data. I included this
one because it helps me to understand the changes in my performance year over
year. Notice that the bike average line moved out (slower) and my point stayed
the same. I’m happy about that. Notice also that the 2014 run line dropped
(faster) but that my 2014 point dropped much further (much faster). I’m really
happy about that!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One of my big questions from last year was about goal
setting. Based on my 2013 bike and run I was wondering if my run goals were
realistic. <a href="http://www.drowningcyclist.com/2013/09/rev3-cedar-point-half-race-report.html" target="_blank">Rev3 Cedar Point</a>, last September, helped to answer that question and
this race did as well. I came to Texas thinking I could maybe go as low as 5:50
bike and 4:00 run if the weather and my day cooperated. Everything came together and I came pretty
close to those stretch goals.<o:p></o:p></div>
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<br /></div>
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<b>Hydration and Nutrition</b><o:p></o:p></div>
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This is really dry information that I’m sure nobody but me
cares about, so you’ve been warned if you choose to keep reading…<o:p></o:p></div>
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<br /></div>
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<b>Bike:</b><o:p></o:p></div>
<div class="MsoNormal">
I carried two bottles of Skratch Labs Pineapples that I
mixed highly concentrated. The actual mix was 9 scoops in each 24oz bottle. I
also have a front bottle (32oz) with a straw that can be refilled while I’m
moving. My nutrition plan was to try and empty the front bottle prior to each
of the 10 aid stations and then refill the front bottle with ~24oz of cold
water and ~4.8oz of Pineapples concentrate. Along with the full front bottle at
the start, this worked out to 1600 calories<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This model worked for me last year, although I did some of
the math wrong and thus was probably a little under where I wanted to be from a
sodium standpoint. This year it worked well also, although I had a little
trouble getting the right measure of concentrate and so I went through once
concentrate bottle a little faster than I had planned. I expect that I will
continue to follow this plan. Mixing concentrate and water on the bike is easy
and carrying two bottles behind my seat costs me very little in terms of weight
and wind resistance.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I also ate two gels per hour over the six hours that I was
on the bike for 1200 calories.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Total calories consumed on the bike – 2800<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Run:</b><o:p></o:p></div>
<div class="MsoNormal">
I used the same three bottle system on the run as well. The
two concentrate bottles had four scoops of Oranges in each 10oz bottle and I
started with 10oz of normal concentration Oranges in the front bottle. I worked
through one of the concentrate bottles along with the front bottle for a total
of ~74 ounces of Oranges (370 calories). At that point, I got tired of 1)
carrying the hand bottle and 2) mixing concentrate at every other aid station…
so I decided to switch over to perform, the on-course offering. I’m guessing,
but I figure I took two cups of perform each mile after I switched, so ~20 cups
of perform (700 calories).<br />
<br />
I also ate four gels for another 400 calories. Thus
my run calorie consumption was ~1500.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Combined calories consumed ~4,300, which is ~1500 more than
last year.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
I’m planning to totally rework my run nutrition for IMAZ so
that I don’t need to carry three bottles. I’m not sure yet, but I think I’ll
work toward a one bottle system, that is NOT hand carried, that I can refill
with straight perform as needed. This would allow me to drink between aid
stations without having to carry concentrate and multiple bottles. That’s the
plan for now anyway, so I’ll see how it goes.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So that’s everything I’ve got to download after a great
race. If you’re still reading, thanks
for sticking around. Please feel free to give me feedback! If you do something
differently or if you think something could be improved on, please leave me a
comment and let me know.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Thanks,<o:p></o:p></div>
<br />
<div class="MsoNormal">
Clark<o:p></o:p></div>
Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-39206211029544983502014-05-22T21:35:00.000-04:002014-05-22T21:35:33.305-04:00Ironman Texas 2014 Race ReportLeading up to Texas I tried several times to finish a post about how this Ironman had snuck up on me. Funny thought, right, that an Ironman could sneak up on someone? But for some reason, that’s how I was feeling. I was doing/had done the work and I was where I wanted to be physically, but my mental state was all over the place. The tone of that post changed week to week depending on how high or low I was feeling and in the end, I’m glad that I never bothered to finish it. The key point I was trying to make was that racing makes me nervous and stressed, right up to the point where I actually get to race, and then racing makes me happy! Of course at that time I had not gotten to the happy part and I think that’s why the words would not come…<br />
<br />
But now, the race is over, I’ve been to my happy place and (spoiler alert) I had the kind of day that you dream about and hope for in the weeks leading up to the race. My coach talks about training as building a fitness vehicle and racing as your chance to actually drive the vehicle and let me tell you, I drove the shit out of it last weekend!<br />
<br />
So with that background to set the stage let me move on to the actual race details.<br />
<br />
For Texas, we stay with my daughter and her family in Houston, which is great. It gives Cath something to do while I handle the pre-race BS like registration and gear check, etc. We both get to see our grand kids and it means I have a big cheering section for the run!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-pUAOUz-BIME/U36hp945MbI/AAAAAAAAAr0/DhAODmObzUw/s1600/family.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-pUAOUz-BIME/U36hp945MbI/AAAAAAAAAr0/DhAODmObzUw/s1600/family.jpg" height="240" width="320" /></a></div>
<br />
<br />
Because of the drive from Houston to The Woodlands, Saturday morning started pretty early, although, I guess, not early enough. Cath and I got out of the house late and we were trying to make time on 45 North. I noticed one of the traffic warning signs flashing that the road was closed due to a bad traffic accident. I’m not that familiar with the area so I was trying to pull up the map to see if we would be impacted at about the same time that we came up on the traffic back up. Yikes! Fortunately, we were able to jump off of the freeway and onto the access road. We sat in traffic on the access road for about 10 minutes before we passed the accident and were able to get back onto the freeway. I’m not sure what would have happened if we had missed that last exit but I’m sure glad we didn’t.<br />
<br />
Other than that hiccup, we got into The Woodlands and parked without incident.<br />
<br />
I made quick work of my transition chores – adding my bottles to my bike and adding my solidly-frozen bottles to my run bag. This is one thing that I did differently from last year that was much improved. Last year my run bottles sat in the sun all day and by the time I picked them up they were really hot and drinking hot drink mix was unpleasant. This year I froze the bottles overnight and they were thawed and still cool when I picked them up after the bike.<br />
<br />
I had no issues with body marking or getting in for the swim start. I warmed up a little and then grabbed on to a paddle board since I was not wearing a wet suit and I didn’t want to tread water. Just before the gun went off, I looked over for the clock and was surprised to see quite a few participants still trying to get into the water. I’m guessing there were at least 100+ who were still dry and on the boat ramp when the gun went off.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Oz3Nv_S99SI/U36hOcX60-I/AAAAAAAAArY/Qou5FTo13ts/s1600/morning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Oz3Nv_S99SI/U36hOcX60-I/AAAAAAAAArY/Qou5FTo13ts/s1600/morning.jpg" height="320" width="240" /></a></div>
<br />
<br />
I found the swim this year to be much more congested than last, but I did not have problems with people grabbing my ankles or climbing up my back. I did get kicked HARD this year, which is something that did not happen last year. Twice to the face including once in the eye where I had to stop and pull my goggles off, and once somewhere “else” that took my breath away for a second. I swam up on someone who had stopped so I stopped, just as he gave a big breast stroke kick. Yup, that was uncomfortable.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-uxqe0Q07MA0/U36hPm1gdUI/AAAAAAAAAro/bm2OEzdGQzA/s1600/swim-start.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-uxqe0Q07MA0/U36hPm1gdUI/AAAAAAAAAro/bm2OEzdGQzA/s1600/swim-start.jpg" height="240" width="320" /></a></div>
<br />
<br />
My sighting was mostly accurate with only one small gaffe near the entrance to the canal. I swam left of center on the way out and right of center on the way back in.<br />
<br />
Other than that, my swim was uneventful. I got out of the water almost two minutes faster than last year with the same feelings of relief and joy. (I hate swimming)<br />
<br />
Goal Time: 1:30 Actual Time 1:33:20 Last Year 1:34:30<br />
<br />
T1 was slow but I knew that was going to happen. Last year I ended up with BAD sunburn after the bike so I was much more careful about putting on sunscreen and also about my choice of clothes. The only real mistake I made in T1 was that my socks were inside-out and I chose to turn them right-side-out just to be safe about irritation or blisters.<br />
<br />
Goal Time: 7:00 Actual Time 9:36 Last Year: 7:20<br />
<br />
The bike was weird, but fantastic and so much better than last year. I followed my nutrition plan to a T and, unlike last year, I did not have any real stomach issues.<br />
<br />
The winds were a factor but I found them to be more manageable this year vs. last. Normally the wind is at your back coming out of The Woodlands and you get some free speed. This year was different and I could see that my splits were slower than I expected going out, but I didn’t worry about it, I just stuck to my numbers and rode my plan. Then, on the way back in, I was prepared for the hurt of riding into a strong headwind for 25 straight miles and that never really materialized. Last year at mile 85, I was starting to get nauseous and by mile 95, I was mostly out of areo position and wishing the bike would end. This year at mile 85 I felt fresh and ready to make up some time and I was able to finish strong but I was not able to make up the time that I “lost” on the way out.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-lAckEr3zNFA/U36lFy0_09I/AAAAAAAAAsI/GE4XbR94Df4/s1600/bike1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-lAckEr3zNFA/U36lFy0_09I/AAAAAAAAAsI/GE4XbR94Df4/s1600/bike1.JPG" height="320" width="213" /></a></div>
<br />
<br />
I think the wind was a big issue for many people, not so much because it was windy – it’s always windy in Texas – but because the course rode very different than usual and I think some people had trouble adjusting. In hindsight and after having compared notes with several people, I think the course rode at least 10 minutes slower this year vs. last!<br />
<br />
One change that I made this year was a new helmet. I have neck issues and thus have a hard time looking up for long periods of time. My old helmet had a long tail and I was concerned that I spent too much time with the tail sticking up in the air instead of sitting on or near my shoulders. To eliminate this concern, I switched to a Giro Air Attack Shield, which has no tail. I don’t know how much if any difference the tail made but the mental win of being able to look down without worrying about that dumb tail sticking up in the wind was worth the investment. The other big win was the shield. I can’t wear sunglasses on the bike because I end up looking over the top of them because of my neck. Last year, the sun reflection off of the bright white concrete that starts at about mile 90(?) was just awful. This year it was annoying, but much more manageable thanks to the tinted shield.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-BvsvGY258A8/U36lF5DrHiI/AAAAAAAAAsQ/D2JPkO6E0SE/s1600/bike2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-BvsvGY258A8/U36lF5DrHiI/AAAAAAAAAsQ/D2JPkO6E0SE/s1600/bike2.JPG" height="320" width="213" /></a></div>
<br />
<br />
Goal Time: 5:50 – 6:00 Actual time 6:00:37 Last Year: 5:58:51<br />
<br />
Coming into T2 I felt really good and ready to run, so I handed off my bike and actually ran, well jogged, through the chute and around to pickup my run bag.<br />
<br />
T2 was slow but again, I sort of expected that. I did the sunscreen thing again, changed my socks and shoes and shirt as I had planned. Then I decided to change my shorts too since my tri shorts were starting to chafe. Of course that meant I was changing my shorts over my shoes. Dumb. I already mentioned my frozen run bottles but I’m mentioning it again as that was a huge improvement.<br />
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Last year I came off of the bike feeling really sick and it showed in my T2 time. This year I felt tired but ready to run.<br />
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Goal Time: 7:00 Actual Time: 7:44 Last Year: 10:40<br />
<br />
My run was nothing short of fantastic. I stuck with my, overly aggressive, nutrition plan for the first lap and then I got tired of carrying a hand bottle and mixing concentrate with water. So somewhere early in lap two I strapped the hand bottle to my run belt and switched off to the course offered nutrition. I’ll be rethinking my run nutrition for IMAZ for sure. Not because my plan did not work, but because I’m tired of carrying three bottles on the run.<br />
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Near the end of the second lap I knew I was doing well but I was a little confused about my actual progress. I really wanted to try and finish in under 12 hours and I thought that might still be possible. I asked a spectator what time it was and did the math and it was close. My 13.1 split was about 2:02 and I knew a negative split would get me home under 12, but a negative split was going to be a stretch.<br />
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I saw Cath and Sarah and Ben and the kids twice each lap and I was able to give high-fives as I ran past their canopy. Seeing them each lap was a real mental boost and it helped to keep me going.<br />
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As I passed the 20 mile marker I did the math again and “under 12” still seemed possible. I tried to keep the hammer down but it was getting harder with every passing mile.<br />
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In the end my run was smooth and on target. I didn’t negative split but at 2:02/2:08 I came pretty darn close. The perfect run for me would have been something just under 4:00 so I was really pleased with 4:10.<br />
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Goal Time: 3:55 – 4:20 depending on the weather Actual Time 4:10:09 Last Year: 4:44:39<br />
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Overall I went 12:01:26, which is 34 minutes faster than last year and just a little slower than I wanted to go. If I had a great day and if the weather was perfect, I figured I could break 12:00. I had a great day and the weather was perfect and I came pretty darn close.<br />
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<br />
It was a fantastic day at The Woodlands and now Ironman number two is under my belt. I’ve learned a lot and I have so much more to learn going forward. I’m super happy to be doing IMAZ. I can’t wait to take what I learned in Texas and try to put it to good use next time.<br />
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Before I sign off, I need to say thanks to Cath for putting up with the many hours of training and my cranky mood swings and the trainer in the family room and everything else that is Ironman training. I love you babe and I think you're the best wife and IronFan that anyone could possibly have!<br />
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Thanks also to Sarah and Ben and the kids for coming out to cheer and watch "pop-pop" run Ironman.<br />
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Finally, thanks to Will for the super special cheering signs that he made.Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com1tag:blogger.com,1999:blog-2958329084966257890.post-64112160286951787602014-04-28T21:26:00.002-04:002014-04-28T21:29:04.429-04:00Why Ask Why?Recently, someone I know asked me why I do what I do. The answer that I gave was somewhat thoughtful and somewhat rote. The thoughtful part is that I personally recognize a synergy from training in multiple disciplines, for me the whole is far greater than the sum of the parts. The rote part was some BS about “fitness” and wanting to “do it again” so that I could prove to myself that the first time was not a fluke. The thing is, his question and my disappointing answer, got me thinking and questioning and reflecting, which is how I got here: a much more thoughtful answer to the question…<br />
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Why do I do what I do?<br />
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My view is that life is about actually doing stuff, not just talking or theorizing about it. This is the difference between saying “I can quit drinking any time I want” and actually quitting drinking. It’s also the difference between wondering what it would take to finish an Ironman, versus seriously training for one and then really crossing the finish line. Accomplishing each of those realities is significantly harder than simple speculation and significantly more satisfying.<br />
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I've learned that Ironman training is mostly about the journey and not the destination. This is reflective of the fact that I have to get out of bed early and work my ass off for 19 weeks and 6 days (the journey) and then I get 1 day to celebrate all of that hard work (the destination). No matter how committed I am to the idea of race day, that alone is not enough to balance the work that goes into getting there. This is probably especially true when one is a middle of the pack (MOP) age group (AG) athlete, like me.<br />
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Don't get me wrong, I LOVE race day. It's the celebration of the work that was done and the growth that resulted from that work. It's the chance to prove to myself that I can push through anything, overcome everything and cross the line. Race day makes me nervous and afraid and if you are never nervous or afraid, then you are not pushing yourself hard enough or far enough. It’s important to test your boundaries and understand your limits. Training helps with this, but race day is when you get to put it all out there on the line for everyone to see.<br />
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In triathlon there is a fine and ever-changing line between excellence and failure: the delicate balance between the ride and the run. Since I'm a MOP AG triathlete, my real competition is myself. In the days leading up to a race I think a lot about how hard I can ride without negatively impacting my run. Will I be able to hold a specific heart rate for the entire ride? Could I push that one or two beats higher? What will that do to my run? I find it to be a joyous game of cat and mouse, but one that could make for a very long run if I let myself get carried away.<br />
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That game of cat and mouse, that's what I call personal growth. After each race I have a better understanding of what I can do, of how hard I can push and that knowledge filters back into the "ride harder" voice in my head. This was what happened at <a href="http://www.drowningcyclist.com/2013/09/rev3-cedar-point-half-race-report.html" target="_blank">Cedar Point last year</a> and that day ended with a PR for both ride and run. Of course if I should happen to push too hard that spells disaster: riding the bike split that I could ride instead of the split that I should ride, followed by a nice long walk.<br />
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My dad used to talk about this in the context of auto racing. He described driving as something you think of on a scale of 1 - 10 where the race winner is the driver who can successfully maintain 10/10. Spend most of your day at 9/10 and you're racing for second, but spend even one second at 11/10 and they will be towing your car off the track: DNF aka failure.<br />
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<br />
And that brings up another motivation for me right now: training and, to a lesser extent, racing, remind me of my dad. My dad was a huge influence in my life and <a href="http://www.drowningcyclist.com/2014/01/powerful-sorrow.html" target="_blank">the hole that his death left is both wide and deep</a>. It's not that I need to do something specific to remember him, I don't, he's with me all of the time, it's just that when I'm riding or running my thoughts of him are closer to the surface, richer, more real.<br />
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I remember riding mountain bikes together in North Park on Sunday mornings. That then reminds me of the years when we all rode motorcycles together on Sunday morning and went to breakfast or lunch afterwards. I see him taking a test ride on my first ever road bike - a Dave Scott Ironman model - and the smile on his face. Then, of course, I remember him coming to a stop, trying to get his foot out of the toe-clip, failing and falling straight to the pavement. I remember sucking his wheel, me on his road bike and him on a single speed!, in a failing attempt to keep up with him and the rest of our small group, on my first ride back after many years of not biking. Most recently, I remember talking to him about IRONMAN and everything that went into the training and what it felt like to cross the finish line.<br />
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In the end, I think that each of these things, together, help me to answer the "why" question.<br />
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So why do you...?<br />
<br />
Clark<br />
Of course it also helps that when I'm training I get to eat almost whatever I want.<br />
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-82928758571481446972014-01-17T17:26:00.002-05:002014-01-17T17:27:16.958-05:00My 2014 Season PlanLet me start off with a note about this post, specifically that I started it back in October and I'm only now getting around to finishing and posting it. As an interesting exercise in how my mindset has changed, I've left in all of the original post, marking out what needs to be deleted and I've added my updates/changes in <span style="color: red;">red</span>. I hope yo enjoy the read. Oh, also keep in mind that even four full months later, parts of my schedule are still up in the air...<br />
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This is the first time that I've gone through the process of building out a season plan and it's proven to be quite the exercise in mental gymnastics. I knew for sure that I wanted to do another full Iron distance race, so that was a starting point. I also knew that I'm out of commission for most of August 2014 due to other commitments.<br />
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With that in mind, I set out to build a viable schedule. Much of the process that I followed was my own, but I did follow the advice I found in a couple of DC Rainmaker posts that you can read <a href="http://www.dcrainmaker.com/2011/11/how-to-select-your-races-for-next-year.html" rel="nofollow" target="_blank">here</a> and <a href="http://www.dcrainmaker.com/2012/10/reminder-and-tips-triathlon.html" rel="nofollow" target="_blank">also here</a>.<br />
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The one fixed point on my 2014 schedule is IronMan Arizona. I signed up to volunteer for the 2013 race and I've already booked my travel. <strike>Hopefully this will</strike> <span style="color: red;">This did </span>earn me a spot in the 2014 version of the race as this is my A+ race for next year. <span style="color: red;">Volunteering was really cool and it's something that I highly recommend if you want to get a small dose of the IronMan experience without actually entering the race.</span><br />
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The other race that I'm treating as an <strike>A</strike> <span style="color: red;">B</span> race, at least from a scheduling perspective, is the 50K version of the Laurel Highlands Ultra. This is in early June and it has been a sellout in each of the past couple of seasons. I was part of a<a href="http://www.drowningcyclist.com/2013/06/laurel-highlands-50k-relay-race-report.html" target="_blank"> relay team for this race back in June</a> of this year and it looked like fun. Plus it's a new distance for me, so I'm making it a<strike>n A</strike> <span style="color: red;">B</span> race for next year. <span style="color: red;">I did actually get in to this one, so it's confirmed and on my schedule!</span><br />
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<span style="color: red;">The reason that the 50K has shifted to a B priority is that I've decided to do IMTX again! I was up in the air about this for a while but I finally decided that it's the best way to start my season. I did IMTX last year (2013) and then I was able to maintain that fitness level out into October before my world sort of fell apart. Hopefully fall of 2014 is better than 2013, but that's another story. The plan is to use Texas as motivation for the early part of the season and then build on that for Arizona in the fall. We'll see how it turns out!</span><br />
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Starting from these <strike>two</strike> <span style="color: red;">three</span> races and my August hiatus, I worked out the following season plan.<br />
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<ul>
<li>Volunteering at IMAZ in November 2013 - <span style="color: red;">Done!</span></li>
<li>Snowboarding and off-season strength training in December and January<strike> and February</strike></li>
<li><strike>Pittsburgh Marathon - May - I'm treating this as a C race, basically a long structured workout in preparation for the 50K in June.</strike><span style="color: red;"> Sorry, too close to IMTX to stay on the schedule</span></li>
<li><span style="color: red;">IronMan Texas - May 17th - This is an A race.</span></li>
<li>Laurel Highlands Ultra 50K - June 14th - This is a<strike>n A</strike> <span style="color: red;">B</span> race.</li>
<li>Pittsburgh Triathlon (International Distance) - July 27 - This is an A race.</li>
<li>Rev3 Cedar Point or MoraineMan - early to mid September - One of these will be a B race to help prepare for IMAZ.</li>
<li>Waterman's Half - mid October - This could be a C race, essentially a long structured workout in preparation for IMAZ.</li>
<li>IMAZ - November 16th - A+ race and the main focus of my 2014 season.</li>
</ul>
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So there you have it, my 2014 season in black and white!<br />
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I hope your season planning is going well!<br />
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ClarkClarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-66872247453602382732014-01-08T12:14:00.001-05:002014-01-08T12:14:33.178-05:00Powerful SorrowIt's been a while since I've posted here, it seems that my real life has taken me away from my online life (rude). I've had a lot going on, both good things and bad, and somewhere in the midst of everything I lost my voice. This is about the 10th time I've started this post so clearly I'm still searching, for the right words, the proper message, the silver lining... <br />
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With that, I need to just cut to the chase and tell you that my dad died in October.<br />
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His was not a sudden death, he was originally diagnosed with prostrate cancer in 1994! He lived a full life, touching more lives than even I knew. Like anyone who fought an extended battle with cancer he had good times and bad, but he always seemed to stay optimistic about things and he managed to keep living regardless of what was happening otherwise. That said, his decline through this summer and into the fall was quite severe and came as a shock to me and everyone else who knew him.<br />
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I'm lucky: my dad was a significant and positive presence in my life. I learned many things from him and I see him in myself everyday. Although we did not have the, "talk to you tomorrow" sort of relationship that mothers and daughters often have, we always enjoyed and benefited from spending time together.<br />
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Things were not always easy. My father was married 25 years, twice, and those two lives sometimes conflicted in hard and meaningful ways. At the time that my parents split, I was out of the house and thus, less directly dependent on my them than my brother and sister. I'm sure that shaped my feelings about the divorce and his new relationship.<br />
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My father was a creative and optimistic person who would give the shirt off of his back to a complete stranger. He was also somewhat of a stranger to me, someone that I knew of but maybe did not really know. Someone who would tell things to a total stranger that he wouldn't tell to his own children.<br />
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My father loved me and was proud of me, I know this because he regularly told me so. This is something that I need to focus on in my own life, it's something that I don't do enough. I love my kids, each in their own ways and I am extremely proud of the amazing women that they have become.<br />
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I would like to say that I'm back, that I've found my voice and my motivation and that things are, once again, approaching normal, but I don't feel that way just yet. I'm excited for 2014 and my schedule is full of challenges that I expect will help me find my way home but that journey is not yet complete.<br />
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OK, now go call your dad and tell him you love him. No, really, I mean it, call him and tell him, you'll be happy that you did.<br />
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I love you dad and I miss you more than I can find the words to express.<br />
<br />
Clark</div>
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com1tag:blogger.com,1999:blog-2958329084966257890.post-26278955627846584532013-09-22T18:57:00.002-04:002013-09-22T18:57:51.886-04:002013 Pittsburgh Triathlon (International) By The NumbersThis post has been hanging around in draft for over a month, so I finally decided to finish it and hit publish. It's a little dated, but the data is all valid and I did actually used some of the data in my race plan for Cedar Point.<br />
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Here's a by-the-numbers look at my result from the 2013 Pittsburgh, International Distance, Triathlon from earlier this summer. Starting with a correlation analysis of Bike vs Run times.<br />
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This chart is interesting to me because it shows that I ran faster than I biked as compared to my peers. Interestingly, this is somewhat of an ongoing theme for me and I'm not sure why. I'm also not sure exactly what to do as a result of having this knowledge, but I plan to give it some thought and incorporate that thinking into future race planning.</div>
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Here's a simple look at my numbers as compared to the averages in my AG. Nothing really special here, I finished "below the average" so I would follow that my individual times would also be near or below average, which they were.</div>
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<a href="http://4.bp.blogspot.com/-js34dI4mXdQ/UjzCj2ftbDI/AAAAAAAAAmk/J5oRN9Q07zU/s1600/2013-pittsburgh-BTN2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-js34dI4mXdQ/UjzCj2ftbDI/AAAAAAAAAmk/J5oRN9Q07zU/s640/2013-pittsburgh-BTN2.png" width="385" /></a></div>
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Here is a quick look at my position against the field as compared to the overall, the other men and of course, my AG. Finally the number of people that I passed during the bike and the run.<br />
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I always like to look at the "passed while" numbers because it highlights how slow I am in the water! Of course if I was a faster swimmer, then these numbers would not be nearly as large.<br />
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Like I said, this post goes in the better late than never category but I'm glad it's finally done. I'm working on another similar post for Cedar Point where I'll talk more about how I used this data to set that race plan.<br />
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ClarkClarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-53127624557224390152013-09-19T21:09:00.003-04:002013-09-20T09:00:33.017-04:00Rev3 Cedar Point HalfRev Race ReportI'm still pretty new at this game! Rev3 Cedar Point is only my second 70.3 distance race.<br />
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A lot has changed for me in the past year, both physically and mentally. I've rediscovered my inner athlete. I've competed again and pushed myself harder and farther than I thought possible, and in the process, I fulfilled a goal that my 18 year old self considered but wrote off as impossible or at least not worth the investment.<br />
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I sit here in my IMTX finishers hat, typing this, realizing that a lot has changed since May too. Life, work, training and motivation have all shuffled around and jockeyed for my precious time. As a result, I went to Cedar Point more prepared than I was for <a href="http://www.drowningcyclist.com/2012/10/race-report-watermans-half-im.html" target="_blank">Waterman's last year</a>, but not nearly as strong as I was just a few short months ago. I'm OK with that. The choices where mine, I made them and I both benefited and suffered as a result. One thing I've learned from all of this is that you can't just "stay" in top shape. You have to plan so that you peak at the right time and for the races that matter most to you. This is not to say that I'm disappointed with my Cedar Point result - I'm not, my result was awesome - I'm just coming to terms with the fact that staying in IronMan shape is really hard to do.<br />
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So on to what you really came to read about, the race and my results!<br />
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I love roller coasters, so I was excited about the venue and that influenced the decision to turn this race into a weekend away. Cath and I took Friday afternoon off and made reservations to stay in the park on Friday and Saturday nights. Jump to the end if you want to read more about our time in the park.<br />
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Saturday morning was all about registration, preperation and gear check-in. In the prerace meeting we found out that the weather prediction was marginal and that we might be swimming an alternate course but that we would at least get to swim. Saturday afternoon was more roller coasters! and then a good prerace meal and an early bed time.<br />
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Sunday I awoke early to the sound of light rain and raging wind. Cath and I cleared out of our room and headed over to T1 to drop off my nutrition and confirm where the swim would go off. Sure enough, we were racing the alternate swim, which was fine except for the half mile jog between the swim exit and T1. That's OK I thought, just let it go, the change impacts everyone, so if I let it impact me less then I have the advantage...<br />
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Swim<br />
The alternate swim course was in the marina and it was a time trial start. The only thing I didn't like was that I did not have any chance to get into the water before the start, so I did some jogging and some sprints instead to warm-up. Once in the water we swam one lap around an island and then turned sharp right back to the boat launch. Sighting was all to the left which is tough for me as I can only breath to the right. Fortunately, the island was big enough that I really didn't have any trouble with way finding.<br />
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The water was much rougher than any other open water swim that I've done. I really didn't have any trouble, but I could feel myself rising and falling along with the swells, which was new for me. I was hoping to swim under 40, but that did not happen. I still think I can get there, but the conditions will need to be better for that to happen. Regardless, I took a couple of minutes off of my last HIM swim, which makes me really happy!<br />
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Result: 42:09 (Distance PR by 2:17)<br />
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T1<br />
As I mentioned above, the alternate swim course resulted in a half mile jog between the swim exit and my bike! I didn't know where they had the timing mat, so I was unsure if that would show up on my swim or on T1. You can see from my outrageous time, that the jog was considered part of transition. I know that everyone had to make the jog, so no worries there, but I'm still disappointed with my time vs. my peers. Just something else to focus on for next time.<br />
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Result: 9:08<br />
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Bike<br />
I've read a lot about the Cedar Point bike course - it's flat, it's fast and the wind can be a factor. I agree whole heatedly with all three of those conclusions. The wind that forced them to move the swim stayed strong all day. I'm guessing it was 30mph+. For the most part I did not find it to be a problem until somewhere near mile 30ish. At that point we were pretty exposed and riding right into the wind. I thought this was bad, but manageable. Keep your head down, watch your heart rate and don't get too discouraged by how slow you're actually going... Manageable.<br />
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However, at some point, we turned left onto the peninsula and the headwind turned into a 30 mph+ fully exposed crosswind. Combined with fatigue and bad pavement and the last 5-7 miles of the bike were simply awful. It took everything I had to keep the bike upright and on a somewhat straight line. Mentally and physically this was very draining. I can't imagine how much more difficult this was for the people who chose to ride with a rear disc.<br />
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The look on my face tells the whole story. Yes, it was that bad!<br />
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I was thrilled to finally get into the park and get ready for the run. I'd been watching my splits so I new I was fast, in spite of the wind. Also, I'd been pushing a much higher heart rate than normal and I was really curious to see if that would impact my run. Don't worry, that was all part of the plan...<br />
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Result: 2:48:47 (distance PR by 12:31, Woot!)<br />
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Run<br />
For each of the races I've done, I've put together a run vs bike correlation and the common theme has been that my run is consistently stronger than my bike as compared to my peers. I have always ended up in the "fast and balanced" quadrant, but below the line on the run side. As a result of this, in my last two races, I've made a point to push myself harder on the bike. Although I don't want to push to the point of a bad run, I've been willing to push myself pretty hard trying to find a better run/bike mix.<br />
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My run plan was to start with 9 minute miles then push to 8:30 and then hopefully end with some at 8:00 or better. The miles at 9 were no problem and as expected, I had to force myself to stick to that pace. After three miles, I picked up the pace and started running ~8:30. That worked for miles 4 - 9 with only a little fluctuation, so after mile 9 I tried to pickup the pace and get closer to an 8 minute pace. Unfortunately, that turned out to be harder than I anticipated.<br />
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I dug deep and was able to get under 8:30 for a couple of miles but I just could not hold that pace. Finally with about a mile to go, I really wanted to kick, but that was also the same time the course turned back into the 30mph+ wind! Needless to say, I got nowhere near 8:30 for that mile.<br />
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Finally I got back across the causeway and into the parking lot. From there it was just a short run around transition and across the finish line!<br />
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Over all my run felt pretty good, and it was a big PR. I'm not sure if I lost any time on the run as a result of my ride, but I still ended up running faster than many of my peers.<br />
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Result: 1:53:52 (Distance PR by 12:57)<br />
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Overall: 5:35:27 (Distance PR by 23:53)<br />
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Yup, almost 24 minutes faster than last time and faster across every sport as well! I'm super happy about all of it and I know that I can go faster still if I plan and train to my potential.<br />
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Thanks to Rev3 for running a great race and making lemon aid out of the weather lemons. Thanks also to Cath for spending the day Sunday hanging out and cheering me on. You are the absolute best, babe, and I really love you!<br />
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Roller Coasters!<br />
Friday night in the park was amazing. There were no crowds and thus no lines! I was able to ride most of the major roller coasters before dinner. Cath and I both rode the Magnum XL 200. Then I rode the Top Thrill Dragster and the Gatekeeper. After the GateKeeper, we decided that it was time for dinner so we made our way to Famous Dave's for some ribs. This was delicious, but a major error in roller coaster planning as I ate ribs until I could eat no more!<br />
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The GateKeeper as seen from outside of the main entrance to the park!<br />
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The Top Thrill Dragster tower!<br />
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After the ribs we headed back into the park to maybe ride some more rides, but we were interrupted by a milkshake stand... and that was then end of the night for roller coasters because I had no desire to hurl my ribs and shake all over the park.<br />
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Saturday after check in we waited two hours to ride the millennium force, which was AMAZING. We also rode the mean streak, but neither of us really enjoyed that as it was way to bumpy for us old people.<br />
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So the low down on the park is Friday night! Don't even bother with Saturday. If you get there right as the park opens on Friday, you will have more than enough time to ride everything you want to ride and you will not have to wait in a single line. AWESOME!<br />
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<br />Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-29820743685377828462013-08-05T21:16:00.000-04:002013-08-05T21:16:01.751-04:00Pittsburgh Triathlon 2013 Race ReportThis past Sunday was the 2013 version of the Pittsburgh International Triathlon. This race marks my one-year anniversary as a triathlete! As I thought about my race schedule for 2013 this was an important race for me because I wanted to try and quantify my personal growth. I realize that no two races are the same and that there are many environmental factors that limit the value of comparing year over year for the same race, blah blah blah. That said I’m going to do it anyway and since my results were so much better, I’m going to be all like, “I rock” and “I kicked ass”, so you've been warned.<br />
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I started my race prep pretty late, but I really didn't have that much to do. I changed my wheels and brake pads, I removed my back bottle holder and I swapped out my seat bag so that I had the right tools for fixing a tubeless flat since my race wheels are tubeless. Since the ride is only 40K I planned to use only my front water bottle. Also I did not plan to carry any bottles on the run, so that was one less thing to prepare as well.<br />
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The other thing I wanted to do pre-race was to practice transition with a “shoes on the bike” setup. This is new for me but since this is a short course race I wanted to be as fast in transition as possible so I figured I would give it a try. I got everything setup and then I made six or eight laps around the block. At the start of each lap I practiced mounting the bike with the shoes on the pedals and then slipping my feet into the shoes while I was moving. No crashes, so that’s a positive, but I kept pushing the tongue of the shoe up into the toe box. Eventually I got that sorted out and I was able to get my feet into the shoes pretty quickly and without veering all over the road. Getting off was much more straight forward. After releasing the ratchet and Velcro straps, I just slipped my foot out and then went back to pedaling with my foot on top of the shoe.<br />
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I have to say that I’m not convinced of the overall benefit of this approach, at least for the first half anyway. Leaving my shoes on the bike and dismounting barefoot seems MUCH faster and I expect that I will add this to my normal routine. However leaving T1 barefoot and putting my feet into my shoes on the go seems like I’m just saving time in transition only to lose it back on the bike. I’ll probably take this on a race by race basis moving forward, but who knows. It would be interesting if someone would do some research on this, it would be an easy experiment to setup.<br />
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Race day started nice and early as usual. Get breakfast, load the car, wake Cath up and then head out on the short drive to the race. Since I was pretty early there were no lines for body marking or transition setup, so that went really quickly. My transition setup this year was super minimal, since my helmet and shoes were on my bike, the only thing on my towel was my running shoes and race belt. Compared to my transition neighbor, who had water bottles and gels and an upside down bucket (I guess to sit on?), my stuff looked really lonely… But minimal is fast and fast is good. This super minimal approach was a direct reaction to my non-minimal and thus aimless and horribly slow transitions in IMTX.<br />
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With everything setup, Cath and I headed back to the car to chill out and stay out of the rain. We stayed there until about 6:20 at which point we wandered back to transition and the prerace meeting and the porta-johns.<br />
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Swim:<br />
The first wave went off at 6:45 and I got in the water right after. The swim is an upstream start so everyone was floating and swimming to try and hold their spot in the current. The gun went off (well, actually someone shouted GO) at 6:50 and we were off. About 1/3 of the course is upstream before we take a sharp right turn and swim out into the middle of the river where we make another sharp right turn to start the downstream leg. I felt strong and the visibility was much better than IMTX. I found some feet and tried to keep my head down and my stroke efficient. The turn, turn section of the course is interesting because many people try to swim a straight line across the current from turn to turn, which does not work out very well. From my kayaking days I learned that the fastest way to swim across current like that is to keep yourself pointed upstream into the current, not across it. Using this strategy I was able to swim from marker to marker without getting pushed below the second turn.<br />
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The downstream leg felt fast and I tried to keep my intensity up for the entire distance.<br />
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The finish is my least favorite part of this swim as it involves a sharp right turn and then an upstream swim to the dock. The switch from downstream back to upstream, at the end of the race always zaps me. Anyway, I made it out of the water and started the longish run to the timing mat and the start of T1.<br />
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Final Time – 29:49 which is 2:00 faster than last year!<br />
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T1:<br />
T1 went super-fast! I put on my helmet, grabbed my bike and ran for the line. This year I did not bother with bike gloves or sun glasses and after I got on the bike, I did not bother moving my Garmin from my wrist to the bike mount. Minimal and quick.<br />
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Final Time – 0:59 which is 1:37 faster than last year! Ha, I took 1 minute and 37 seconds off of my time in T1!<br />
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Bike:<br />
The bike was a two lap course where the front half of each lap is mostly uphill and the back half is mostly downhill. I got my feet into my shoes without too much trouble and settled into a comfortable rhythm. For some reason my heart rate was higher than I wanted it to be, so for the first couple of miles I focused on keeping steady and bringing my HR down. The run out of the water to T1 was uphill all the way and I tried to move pretty quickly, so that may explain my elevated HR.<br />
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Most of the ride was uneventful. I kept my head down and tried to keep my cadence up and I tried to keep pedaling smoothly on the downhill. My first split was 19:30, which was slower than I wanted but tolerable since it was all uphill. My second split was 11:58, which was much faster than I expected even with it being all downhill. The remaining splits were 17:12, 15:55 and 7:56, which are more in line with my norms.<br />
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I finished my bottle before the second aid station, where I took some water. I also ate a gel on each lap just to try and stay topped off. Since I was not going to carry any liquid on the run my plan was to make sure I was well hydrated coming off of the bike and I feel like I succeeded in this.<br />
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Local races are interesting for many reasons, but the one thing that stands out from this race is the wide variety of bikes that I passed on the ride. I passed tons of tri and road bikes, but I also passed mountain bikes, hybrid bikes and a commuter with full fenders on the front and rear. The only other thing of note is the guy that sucked my wheel the entire way up the hill on the second lap.<br />
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Final Time – 1:12:32 which is 3:55 faster than last year! This is a mixed bag for me. Yes, I was faster than last year, but the improvement was not nearly what I wanted. There are lots of possible explanations for this, the most logical being that the bike was my best event last year and thus would be the hardest to improve.<br />
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T2:<br />
My barefoot dismount and run into T2 went super smoothly and thus super fast. So fast, in fact, that it actually earned praise from one of the volunteers at the dismount line! He said something like “That’s how you’re supposed to do it, Nice Job!”<br />
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The only snag with T2 was that each of my thighs cramped when I lifted my foot up to put on my running shoes! Yikes, that’s not the way I wanted to start the run. Fortunately I was able to get my foot in each shoe on the first try and then straighten my leg back out to relieve the cramp.<br />
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Final Time – 1:15 which is 0:34 faster than last year. Not as big of an improvement as T1 but still great.<br />
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Run:<br />
The run is an out and back on a riverfront trail. There is not much elevation gain or loss and the out/back setup makes pacing pretty easy. My goal was to start strong but sustainable and then build from there once I made the turn - basically to negative split.<br />
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The first mile went by fairly quickly at a 7:40 pace which made me happy! The second and third were 7:43 and 7:36, so again, right where I wanted to be. After making the turnaround, I started to pick up the pace. Mile four finished at 7:10 and mile five at 7:08. Just a little over one mile to go and I was feeling tired and sore, but I knew that I would be able to hold on until the finish. I crossed under the bridge and made the last turn towards the finish and my watch beeped 6:49 for mile six. Sweet! I could see the line and three clocks, quick, which one is mine? I guessed that mine was in the middle and that one read 2:29 and change. Hurry, I thought to myself, and you can get there before it rolls over to 2:30!<br />
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Final Run Time – 45:15 which is 8:44 faster than last year! Yikes, that almost a minute and a half faster per mile! I’m super stoked about that.<br />
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Final Race Time – 2:29:52 which is 16:50 faster than last year! Again, Yikes!<br />
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So how do I measure one year of growth in a sport that I've come to love? Well, almost 17 minutes faster is one very real way and another is that I was right back in the water swimming again on Monday night, where last year I had to take a couple of days off to recover.<br />
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The Good:<br />
Nearly everything, with special emphasis on T1 and the run.<br />
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The Bad:<br />
The lines for the porta-johns and the fact that my coffee didn't do its job until after the race had started… Sorry, over share.<br />
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The Ugly:<br />
My poor feet. I rode and ran without socks this year to improve my time in T1 and neither my cycling nor running shoes are well suited for sockless activity – lesson learned.<br />
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So that's the story of my first ever repeat race.<br />
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Oh, one other note, I spent much of the rest of the day and far, far too late into the night watching the live finisher feed from IronMan Lake Placid. That feed is like triathlon crack, I just can't put it down!<br />
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ClarkClarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0Pittsburgh, PA, USA40.440368 -79.98361080000000840.343703 -80.1449723 40.537033 -79.82224930000001tag:blogger.com,1999:blog-2958329084966257890.post-25604043798624575822013-07-29T11:34:00.000-04:002013-07-29T11:37:26.993-04:00IronMan Live Finishers Video FeedI watched about three hours of the IMLP live finisher feed yesterday. I find it highly addicting (and motivating), I just can't put it down. I'm bummed that I missed the one person I really wanted to see cross the line, but I saw so many others with that look of joy and pain and relief and accomplishment - it really is a study in human emotion.<br />
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Plus it gives me another chance to share this...<br />
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Congratulations to all of the IMLP finishers, way to go out and get it done!Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-83706179455522581672013-06-30T16:58:00.000-04:002013-06-30T16:58:12.536-04:00My IMTX By The Numbers<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Here is a detailed summary and analysis of my performance in the 2013 IronMan Texas Triathlon.</span></div>
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First, lets look at the numbers by discipline. Included in the table below is my time for each sport compared with my age group (AG) average time. By the way, my AG is 45-49. Also included in this table is my AG ranking for each sport.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So what does all of this mean? Well, it confirms the fact that swimming is my weakest event, that's for sure. It also leads me to question if I should rename this blog to drowningrunner, since the run was clearly my strongest discipline for this race! What I find interesting about these numbers is how they relate to my goals and the question "Am I being realistic in my goal setting, specifically for the bike and the run?" I'll write more on this in a bit, so please read on!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Next let's take a look at my position within the field after each sport. This is slightly different than my ranking because it is a cumulative view after each event. The table below includes my position within the field after the swim, swim + bike and swim + bike + run. I also included the number of people that I passed while biking and while running because these numbers made me happy!</span></div>
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Nothing new in there really, just a confirmation that I spend the ride and run making up for my slow swim!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So now on to the relationship between bike and run. the graph below plots bike times on the x axis against run times on the y axis. I also included lines to represent the average bike and run times. Again, this is all specific to my AG.</span><br />
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So the good news here is that I'm clearly in the "fast and balanced" quadrant of the graph, which means that my early bike pacing issues did not negatively impact my run!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The questions that this graph raises for me are about bike pacing and run goal setting. First about bike pacing, I'm wondering if I rode to my potential, and the answer is clearly no. In support of this I present a plot of my heart rate by mileage during the bike. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">My HR plan was 130 - 135 depending on how I felt. So the plot shows a few things: I came out to fast, I settled down and rode to plan for a while, i started to feel nauseous and then my HR fell off of a cliff at mile 94 and I was never able to bring it back up!</span></div>
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In the future I will try to be more consistent on the bike and I will also try to work a little harder!</span><br />
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I don't have heart rate data from the run and I'm really bummed about this. I'm curious what my heart rate was and if I could have pushed harder on the run. I expect that I could have, since I never really hurt during the run, but this is just a gut feeling. Actually, the other bit of data in support of the fact that I could have pushed harder is that I was able to carry on several different conversations during the run and none of them left me winded or gasping for breath. So clearly run intensity is a goal for next time.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">My only open questions are about goal setting / pacing for the bike vs. the run. My goals of six hours on the bike and four hours on the run seem to be way out of balance as compared to the remainder of the field. For example, the trend line in the bike vs. run chart above indicates that a six hour ride pairs with a 5:20 run. That same line indicates that a four hour run pairs up with about a five hour ride. Compared to the field, my stretch goal combination was quite unbalanced - just under on the ride, but well under for the run. Moving forward, I need to think about this to see if I can push harder on the bike and maintain similar intensity on the run.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Just a word of warning before you start reading this part of the post. This is written almost entirely for me - sort of a racers diary entry - so that I can come back to it in the future for reference. It's pretty boring stuff, so read on at your own peril unless you're actually trying to fall asleep...</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Hydration and Nutrition:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Bike</span><span style="font-family: Arial, Helvetica, sans-serif;">:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I carried two bottles of Skratch Labs, Secret Drink Mix (SDM) that I mixed at ~6x normal strength. I also had one front bottle with 24 ounces of SDM at normal concentration. Throughout the ride, I took two water bottles at each aid station, which I used to refill my front bottle. I took a few good sips of straight water and then I used the concentrate-bottle to replace what I just drank. Between the two concentrate-bottles, I was able to carry 192 ounces worth of SDM at normal concentration. Add in the original 24 ounces of SDM from the front bottle and that totals 216 ounces of SDM over the entire ride. In addition, I'm guessing I drank another 40ish ounces of plain water (10 aid stations x 4 oz per refill). Thus my liquid consumption was approximately 256 ounces for the ride. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">As I indicated in my race recap, the sodium balance in SDM works well for me, so I was planning to error on the side of over-hydration not under. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">In addition to the SDM, I ate homeade rice cakes throughout the day. I can only tolerate so many gels, so I try to eat solid food while I'm on the bike. The rice cakes work well for me and they taste good, so that's what I use. I think I ate two cakes, which works out to about 450 calories. SDM is 80 calories per 16 ounce serving, so I drank ~1080 calories. Thus my calorie consumption on the ride was ~1530.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">One final note about the ride - my plan for the bike was to eat, drink, pee and repeat, which I accomplished.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Run:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">For the run I used the same model, two concentrate-bottles, mixed at ~6x strength and a hand bottle at normal strength. I drank the hand bottle while I ran, refilled it with water at each aid-station and then used the concentrate bottles to top off the hand bottle. This allowed me to race entirely on SDM which is what I trained on.</span><br />
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I carried enough concentrate to mix 128 ounces of SDM plus what I had in the 10 ounce hand bottle at the run start. I drank every bit of what I carried. I also drank some coke at nearly every aid station.</span><br />
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In addition to the liquids, I ate two gels over the run course. </span><br />
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138 ounces of SDM is 690 liquid calories. I'm guessing I drank another 32 ounces of coke over the day, which is 400 calories, plus the 200 calories of gel total 1290 calories on the run.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Combine calories from the bike (1530) and the run (1290) and I figure I consumed ~2820 total calories on the day.</span></div>
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-79528264388738784882013-06-27T17:55:00.000-04:002013-06-27T17:55:04.626-04:00Holy Sh*t, Triathlon is Expensive!My triathlon habit is crushing my budget!<br />
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I'm not sure why I was thinking about this the other day, but I was, so I figured I would turn it into a blog post.<br />
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For those of you who don't really know me, I'm a list/spreadsheet type of thinker. There are so many problems that can be organized, broken up into manageable pieces and knocked out with lists and spreadsheets. Some examples include packing for a race, planning your training calendar and planning your nutrition, etc.<br />
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Budgets are but one more example of things that fit nicely into my spreadsheet habit. Below I'll share a few versions of my triathlon budget, but before I do that, it makes sense to talk a little bit about the methodology that went into the spreadsheet I'm going to share.<br />
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Methodology:<br />
Some of my triathlon expenses occur monthly, or nearly monthly and thus I've included them in this way. Things like coaching and nutrition fall into this category.<br />
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Other expenses are more one-time expenses and then they get amortized across a season. Things like race entry fees and race travel expenses fit into this category. For these expenses, I add them once and then divide that by 12 so that I get a monthly number. This tells me what I need to set aside every month so that I'm sure I will have money available when it's time to sign up for a race or buy a plane ticket.<br />
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One really long-term expense is my new tri-bike... Last year I raced on my road bike with a set of clip-on aero bars. It worked for me and it allowed me to decide just how committed I was to the sport long term. However, with my commitment to IMTX, I decided that it was time to invest in a tri specific bike. Since I had not been saving for a tri-bike, I basically took a loan from savings (yes, I'm lucky enough to have some savings) which I'm now paying back (to myself) each month. And yes, it's this kind of compulsive thinking and behavior that explain why I have some savings... Long story short, you will see a tri-bike line item in the table below, along with a monthly number and I wanted you to understand the thought behind the number.<br />
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The last category is future expenses or planning! If I could have waited longer to buy my bike, I would have purchased it using theses funds, but of course that did not happen. This category includes items like future bike upgrades. It also includes a "Kona Savings" line item! That way when a Kona spot rolls down to #77 or when I work my way up to top 5 AG, I can accept my Kona spot knowing that I have already saved money towards the trip.<br />
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So, without further adieu, here is my tri budget spreadsheet:<br />
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Yikes right!<br />
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This budget assumes one race each year, at each distance. This is really all that my schedule will allow and clearly it's all my budget will allow as well. It also accounts for the fact that I have family in Houston and Phoenix and I can drive to Lake Placid and Louisville. If I had to fly to my IM race AND stay in a hotel then my IM travel expenses would be much higher.<br />
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Since I don't have this much money to put towards triathlon on a monthly basis, and since I don't want to eliminate any races, I decided to "lie to myself" and pull a few things out. This, of course, is why my savings is not a large as it should be ;-)<br />
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In this version, I eliminated my bike payment back into my savings. I also eliminated my gym membership because I had that before I started racing triathlons. In reality, I should probably give myself some sort of credit for this as I'm now ACTUALLY USING MY GYM MEMBERSHIP instead of paying for it month after month and never going to the gym, like before. Finally I eliminated my Kona savings plan as that is a long way off and will require other commitments.<br />
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Unfortunately this new number is only slightly less painful than the original, so it's time for another round of cuts. Those cuts result in this version.<br />
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This number is much better, but it's still painful and it has real implications for my tri-future. For this version, I eliminated coaching and upgrade planning. Eliminating coaching probably means that I don't need to worry about the fact that I eliminated Kona savings ;-), but it also means I do need to worry about being slow for the foreseeable future.<br />
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Shit, this is even more depressing now that it's in print.<br />
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Anyone have a spare lottery ticket I can have? Winners only of course...<br />
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Anyone have any cost savings tips that I can put to good use?Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0tag:blogger.com,1999:blog-2958329084966257890.post-1737716525349100852013-06-23T19:00:00.000-04:002013-06-25T13:52:24.057-04:00Laurel Highlands 50K Relay Race ReportAs you may have read in my <a href="http://www.drowningcyclist.com/2013/06/50k-trail-relay.html" target="_blank">50K Trail Relay</a> post, I was able to quickly throw together a three person team and get us entered into the 50K relay group of the Laurel Highlands Ultra. This is something that I've always wanted to do, so I was super excited that it finally worked out!<br />
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Saturday morning I met Sherri and Amyjo at the finish line parking lot at 6:00. We left Sherri's car at the finish, since she was running the last leg, then we drove both of the remaining cars to Ohiopyle for the start. The original plan was to shuttle both cars between exchanges during the race, but since Amyjo was planning to end her day back in Ohiopyle with her family, we decided to leave her car there.</div>
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Packet pickup went quickly and the t-shirts were pretty nice. We spent the next 10ish minutes wandering around with the rest of the runners waiting until it was time to head off towards the start. </div>
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It was still pretty cold out (low 50s) and it was very damp, so I was debating between long sleeves and short. In the end, I stuck with the long sleeve smartwool shirt that I was already wearing and we started off towards the bathrooms and the starting line. I think the fact that the temperature at IMTX was almost double influenced my clothing choice. Of course the fact that I was cold was an influence also. </div>
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We snapped a couple of team pictures at the starting line. </div>
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The pre-race briefing was short and to the point and the next thing I knew, they were counting down for the start. Of course I was not paying any attention, so I forgot to start my watch when I crossed the starting line! Whoops.</div>
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I started to regret the choice of long sleeves after about one mile, but it was too late to do anything other than unzip the neck and push up the sleeves as much as I could.<br />
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My leg of the race starts out easy and then goes pretty much straight up and down for about seven miles before it finally settles out and is flat or downhill for the last five. The total climbing is over 3000 feet. The image below is from a previous trip, where I did not forget to start my watch...<br />
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Since I only had a couple of days to think about and prepare for this run I really did not have any kind of detailed plan. I wanted to push myself, to see what I could do. I also wanted to finish as quickly as possible because I wanted to leave time for Amyjo to finish her leg under the cutoff time for the Rt. 653 checkpoint.<br />
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My best guess was that I would be able to finish somewhere between 2.5 and 3 hours. I ended up finishing in 2:24 and I'm super happy about that. As the chart below indicates, I pushed myself pretty hard. My average heart rate for the day was 158 and there were several, long periods where I was above 165! In contrast, my average heart rate for the bike section of IMTX was only 131.<br />
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I'm pretty happy with the way that my heart rate dropped while I was running the final flat and descent before the last little climb. Of course, I less happy with the way my HR climbed back up as I climbed up the little hill at the very end, but I guess that's to be expected.<br />
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Here's a picture of the transition at the end of my run.<br />
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Amyjo ran the leg between Jersey Hollow Road and the Route 653 checkpoint. The total climbing on this leg is 1367 feet, according to an old entry in my SportTracks log file. The elevation profile is below. Recognize that the scale on this is different from the scale on the elevation profile posted above. Regardless, this is a tough 7+ mile stretch of trail!</div>
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Amyjo knocked it out and then celebrated (with her eyes closed)!</div>
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Sherri ran the final leg, from Route 653 to the finish, in the trail parking lot just before the Route 31 crossing. Again, I was able to dig out an elevation profile, although this time it came from two previous routes instead of one, so I have two images below.</div>
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<span style="text-align: center;">Again, keep in mind that the scale is different between these two images and also between these and the previous images. The total climb in the first piece of Sherri's run was 1134 feet. My estimate for the second piece is about 500 feet for a total of approximately 1634 feet. I nice tough day for Sherri, probably the hardest 12 miles she's ever run. Not to mention that she took a little detour by mistake and ended up running some extra distance!</span></div>
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<span style="text-align: center;">Here are two pictures of Sherri at the finish! Go Sherri!</span></div>
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Overall we had a great day. Everyone pushed their limits and everyone was super sore the next few days. Somehow I ended up being more sore after this than I was after IMTX. I'm not sure how that's possible, but that's the way it worked out. Maybe it was the increased intensity or the pounding of the climb, descend, repeat of my day, I don't really know and at this point, I don't really care ;-)</div>
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So there you have it, my first trail race is in the books and official.</div>
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Hope you all had this much fun with whatever you did last!</div>
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Clark</div>
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Clarkhttp://www.blogger.com/profile/04951913885435110332noreply@blogger.com0