ITU Duathlon Worlds - Sprint Course - Duathlon


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Ottawa, Ontario
Canada
ITU
21C / 70F
Sunny
Total Time = 1h 23m 44s
Overall Rank = 80/105
Age Group = Women 50-54
Age Group Rank = 14/15
Run
  • 27m 46s
  • 5 kms
  • 05m 29s  min/km
Comments:

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.
Transition 1
  • 01m 13s
Bike
  • 39m 38s
  • 20 kms
  • 30.26 km/hr
Comments:

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.
Transition 2
  • 01m 1s
Comments:

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.
Run
  • 14m 29s
  • 2.5 kms
  • 05m 41s  min/km
Comments:

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.
Post race
Event comments:

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.


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Last updated: 2013-04-04 12:00 AM
Running
00:27:46 | 05 kms | 05m 29s  min/km
Age Group: 15/15
Overall: 91/105
Performance: Good
Mi 1 - 08m 43s - AHR 148 - MHR 156, Mi 2 - 08m 48s - 153 - 156, Mi 3 - 08m 47s - 153 - 156, 0.18 miles - 01m 28s - 08m 07s /mile - 154 - 155
Course: Starts on the 2 north lanes of Sir John A. Macdonald Parkway, athletes head west along the parkway to the Parkdale Ave overpass. Doing a 180 turn, athletes will follow the roundabout under the parkway to enter Tunney’s Pasture at Goldenrod Driveway. Athletes will complete a loop of the parking area and return to the finish.
Keeping cool Average Drinking Not enough
T1
Time: 01:13
Overall: Average
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes: Average
Biking
00:39:38 | 20 kms | 30.26 km/hr
Age Group: 12/15
Overall: 69/105
Performance: Good
Wind: Strong with gusts
Course: The cycle starts on the 2 south lanes of Sir John A. Macdonald Parkway and complete the course in a clockwise fashion – athletes will stay to the left at all times. Travelling down the parkway, athletes will take a left turn into Tunney’s Pasture. A quick right turn onto Goldenrod Driveway followed by a left onto Colombine Driveway. Athletes will turn right onto Tunney’s Pasture Driveway, right onto Sorel Driveway and right again on Sir Fredrick Banting Driveway. A final right turn back onto Goldenrod Driveway takes the athletes back to the parkway. Athletes continue west along the parkway to the turnaround point just before Carling Ave.
Road: Smooth Dry Cadence: 92
Turns: Average Cornering: Below average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:01
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Below average
Shoe and helmet removal
Running
00:14:29 | 02.5 kms | 05m 41s  min/km
Age Group: 14/15
Overall: 84/105
Performance: Average
Mi 1 - 9m 17s - AHR 150 - MHR 153, 0.57 miles - 04m 45s - 08m 20s /mile - AHR 153 - MHR 159
Course: Exit transition onto Sir John A. Macdonald towards the Parkdale Ave roundabout. Run turnaround before the Parkdale Ave roundabout.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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