ITU Duathlon Worlds - Sprint Course - Duathlon

Course is 5.1k, pace is 8:45 min/mi according to Garmin. Avg HR = 151, Max HR = 156. Ran quite hard as evident by HR. I'm very happy with pace, even though I'm last in my AG (15/15).
1st place woman in my AG ran the 5.1k in 21:26. These duathletes are fast, but then after all, this is the Du Worlds.

Brutal winds!!!!!!! 28kph with 40kph+ gusts. Nothing like the team ride 2 days ago. Avg HR = 150, Max HR = 157, Avg cadence = 92. Had to dig really deep.
I was wearing my Garmin on my wrist for the run and couldn't position to see it properly on the bike, which might have hampered my pacing a little. But overall, I'm very happy with ride, 12/15. Same avg HR as the run, which means a very good effort. Actually passed quite a few people, even a few big guys who had trouble with the wind. But calves started to cramp up towards the end.

At T2, my right calf totally cramped up and I was barely able to stand up. I went the wrong way but eventually manage to limp out of T2.

Fortunately, the calf cramp subsided and I was able to run. Garmin says run is 2.53k and my pace was 8:58 min/mi. Avg HR = 151, Max HR = 159. I'm ecstatic with a sub 9 pace, even though I'm 2nd last (14/15), esp considering I thought I would have to walk / limp for the entire 2nd run.

Total time 1:23:44 (27:46, 39:38, 14:09) and I place 14th, easily my highest ranking in a World Championship. Extremely happy with my performance, HR indicates this was a very good effort. I don't think I can be much faster. It wouldn't have made much difference in my ranking in any case, I would have to be ~4' faster to move up 1 place.
First place in my AG is 1:09:56!! WOW!!

It is not often our beautiful country hosts the World Championships. So it’s rather special to be representing Canada on home soil. Awesome Du Worlds hosted by Ottawa. Everyone was impressed by the organziation. Hubby did his first du in the citizens race. He was actually faster than me - 1:22:54 (25:09, 42:28, 12:24). So glad hubby and I came. We had a blast.

For comparison, I did 2:56:40 and was 24th at the 2002 Du Worlds in Alpharetta, USA. The 7th place finisher from USA went 2:21:13 in 2002 and was 2nd today at 1:10:39. So it looks like I'm 4-5 min faster today for a sprint than I was 11 years ago, as I see many who competed at both went 1/2 the time today as their Oly time 11 yrs ago. Why did I let 11 years go by before doing this, my 2nd Du Worlds? I've concluded I really enjoy Du's more than Tri's, and Ottawa is one of the most beautiful and civilized cities in the world to live.