Woodstock Sprint Duathlon - DuathlonStandard


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Woodstock, Ontario
Canada
Multisport Canada
Sunny
 		Total Time = 1h 03m 20s
Overall Rank = 5/84
Age Group = 30-34
Age Group Rank = 1/9
Pre-race routine:

Up by 5:15 and had some oatmeal and coffee. Loaded the car and left home around 6:15 and got there by 7:20 to sign up.
Event warmup:

I had everything set up by 8:15. Had a bottle of water, a bananna and a few other goodies before the race got underway. I did my normal 3-5kms of light running before the start. I could tell just from warmup run that my run times weren't going to be great. I was ok with this because this was just a "training" race to see how my fitness is.
Run
  • 12m 9s
  • 3 kms
  • 04m 03s  min/km
Comments:

Just like I thought. I should have been able to run under a 4:00 min pace with out too much trouble but that wasn't gonna happen today.
What would you do differently?:

More running.
Transition 1
  • 00m 52s
Comments:

No problems.
Bike
  • 35m 48s
  • 20 kms
  • 33.52 km/hr
Comments:

Surprised at my low average speed. Looking at the results (including the triathlon) I was expecting to see lots of 40km/h + rides but didnt see any.
Two problems during the ride. Calf cramps (no surprise there) and a very runny nose and both within the last 5k.
What would you do differently?:

I didn't bring any water. It didn't cause any harm but my mouth was sure dry.
Transition 2
  • 00m 39s
Comments:

Good
Run
  • 13m 55s
  • 3 kms
  • 04m 38s  min/km
Comments:

Such a short run but I sufferd. Seen the fourth place duathlete right in front of me but couldn't close the gap. With 1k left I seen nobody behind me so I sorta put it on cruise control. Any other race I could have been able to hold a low 4 min pace but my tank was empty today.
What would you do differently?:

Thinking about it now I could have pushed a litte more at the start of the run.
Post race
Warm down:

Chocolate milk and burgers :)

What limited your ability to perform faster:

My running wan't as good as it should have been and those darn calf cramps.

Event comments:

I like the Recharge With Milk Series.




Last updated: 2012-05-25 12:00 AM
Running
00:12:09 | 03 kms | 04m 03s  min/km
Age Group: 1/9
Overall: 7/84
Performance: Below average
Course: A flat out and back course with one little hill near the turn around.
Keeping cool Average Drinking
T1
Time: 00:52
Overall: Good
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Average
Biking
00:35:48 | 20 kms | 33.52 km/hr
Age Group: 1/9
Overall: 5/84
Performance: Average
Wind: Little
Course: Out and back upside down U shape.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 00:39
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:13:55 | 03 kms | 04m 38s  min/km
Age Group: 3/9
Overall: 17/84
Performance: Bad
Course: Same as first run.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5