PEI Duathlon #1 - China Point - DuathlonStandard

KM splits were: 4:25, 4:35, 4:17, 4:21 and 4:01 (4:22 pace for the last one). The target pace from my coach for the first run was 4:25/km so I was pretty much right on target. I think the second and third splits may just have been GPS glitches because I think I held it pretty steady. I ran with a friend and we had a conversation most of the way so it was controlled and smooth.

Nothing, it was executed exactly according to plan.

They didn't actually record T1 and T2 splits but the 22s is the difference between my watch and the official time.

It went pretty well. I was wearing socks and the velcro on my shoes stuck to the socks a bit which was annoying. I could probably have gotten it done a few seconds faster but for a first race of the season I'm happy with it.

Target power from my coach was ~265w. I was trying to keep it around this but it just felt a tad too hard and with a small downhill that I was running out of gears on it was tough to keep the average up that high. Finished the first lap at 255w. Second lap was a bit lower again, partly due to some coasting at the end while I took my feet out of my shoes. The last 3-4km were downwind and I was running low on gears cruising in the low 50 km/hr range.

The whole time I thought I was chasing a guy that had entered T1 ahead of me and I knew he was a strong cyclist. I also knew he was just on a road bike so I was sure I would catch him eventually but I never saw him. Turns out I had passed him in T1 and didn't know it.

not much, I think I could have been a bit smoother with the power but it was a good hard effort.

Pretty uneventful, flying dismount, ran to the rack, helmet off, shoes on, grabbed my watch and gone.

nada

I started out targeting the same 4:25 pace and then would start to build a bit from there. KM splits were 4:22, 4:24, 4:12, 4:09 and 3:21 (4:05 pace for the last). As I noted in the bike comments, I thought I was in 2nd place. The road had just enough turns in it that he could easily have been just ahead of me and I couldn't see him. At about the 1.5km mark we went over the top of a small hill and the road straightened out to the turnaround. I couldn't see him at all so I knew I was in the lead. I didn't know what was happening behind me and I didn't dare look. I knew the guy that I ran the first leg with probably wasn't too far behind and he is a 20 minute 5k runner with a double stroller(!). When I got to the turnaround and could finally see what was behind me I saw that I had a 2-3 minute lead on him so baring a total blowup on my part I would stay ahead. By this point I had started to press harder on the run as called for in the plan and I was feeling really good. Low-5'd a few of my buddies on the way back and just ran hard to the finish, taking care not to roll an ankle or something stupid like that.

Again, nothing. It went down exactly according to plan.

Could maybe have done a few more watts on the bike but I'm very pleased with the results. My coach - Shane of Scotia Multisport (gsmacleod on BT) gave me a perfect race plan and my training over the winter has been fantastic. I could not have gotten my run to this level of improvement without him. This has given me a ton of confidence for the rest of the race season.