Cormican Kieran Performance Analysis

Overall Performance

Kieran Cormican, competing in the 25-29 age group, ranked in the top 54% of all athletes and the top 52% of his age group. This indicates a strong performance amidst tough competition. His overall race time was 01:39:17, with a total running time of 00:53:14. Although his total running time was slower than average by 04:36, he managed to outperform the average in the final running segment and in the roxzone, indicating a strong finish and good stamina. His best running lap was clocked at 00:05:31. From the splits, it is clear that Kieran started the race strong, with his first running segment being 00:51 faster than average. However, he seems to have struggled to maintain this pace in the subsequent running segments, which were slower than average. This suggests that Kieran might have started too fast and could benefit from a more balanced pacing strategy.

In terms of his profile, Kieran appears to be more inclined towards strength, as indicated by his above-average performance in the sled push, burpees broad jump, farmers carry, wall balls, and roxzone. However, his overall running time suggests a need to focus more on running training.

Segments to Improve

• Run Total: Kieran's total running time was slower than average, indicating room for improvement. He should incorporate more endurance running into his training regimen, focusing on maintaining a steady pace throughout the run. Interval training, where periods of high-intensity running are alternated with periods of low-intensity recovery, could also help improve his speed and stamina.
• Sled Pull: Kieran's sled pull performance was slower than average. Improving his technique could help enhance his performance in this segment. He should ensure he is using his legs and hips, not just his arms, to pull the sled. Incorporating exercises like deadlifts and squats into his routine could also help strengthen the muscles used in sled pull.
• Burpees Broad Jump: Kieran was faster than average in this segment, but there's still room for improvement. Practicing the mechanics of the broad jump separately from the burpee could help improve his form and efficiency. Plyometric exercises like box jumps and lunges could also help increase his explosive power.
• Sandbag Lunges: Kieran performed this segment faster than average, but there's still potential for improvement. Practicing lunges with varying weights could help build his strength and endurance for this exercise. He should also ensure he is using proper form, with his knee directly over his ankle during the lunge.
• Ski Erg: Kieran was slower than average in this segment. To improve, he should focus on using his entire body during the motion, not just his arms. Exercises like pull-ups and rows can help strengthen the muscles used in the ski erg.

Race Strategies

To improve his performance in future races, Kieran should consider implementing the following strategies:

• Start off at a steady pace, rather than going too fast in the beginning. This can help conserve energy for the later stages of the race.
• Practice transitioning between running and strength exercises to minimize time lost in the roxzone.
• Incorporate more running into his training regimen to improve his total running time.
• Focus on improving his form and technique in the sled pull, burpees broad jump, sandbag lunges, and ski erg to turn these segments into strengths.