10th Annual Salmon Duathlon - Duathlon

Started out on a downhill way to fast almost an 8 min mile pace. then we hit a big 1/4 mile hill that we would have to run 2 more times. Felt strong going up the 1st time. By the time I came around to start my 2nd loop the leader was heading out on his bike. Sure did make me feel slow.
Was a little slower the second loop but I still only missed by stand alone 5k PR by 11 seconds.

Start out a little slower

everything went smooth. We were able to ride through transition so I got a sweet spot right by the run start/finish

nothing

Headwind plus hills made going out not very fun averaged maybe 15 mph for the first 9 miles. Started getting calf cramps from not drinking enough. The return trip was a little more fun tailwind plus downhill = speed :) Hit my highest top speed on the last big downhill 32.6 mph

train more on hills
Use the aerobars more still need more practice.

Again we were able to ride through transition. Really need to learn the feet out of shoes while still on the bike thing. Racked the bike, took a drink of gatorade and took off.

nothing

legs felt sluggish from pushing hard on the bike but held a good pace until the big hill then just went into survival mode. Once I crested the hill I knew it was all downhill but just didn't have anything left in the tank for any kind of kick.

Maybe take a gel after the bike

Not enough hill work read any hill work ;)
my weight will be working on this the next 4 months
starting out too fast and redlining the heart rate all race


Challenging course and very competitve field