Cape Henry 10 Miler & 5K-21M-5K Duathalon - DuathlonStandard

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Virginia Beach, Virginia
United States
49F / 9C
Total Time = 1h 33m 16s
Overall Rank = 4/249
Age Group = M30-34
Age Group Rank = 1/20
Pre-race routine:

Alarm went off at 6:15 and I slapped the snooze. Out of bed at 6:24, made my coffee, loaded the bike and my gear and hit the road. 1 banana, 1 Power Bar, and coffee on the drive. 400mg of caffeine at 7:15am.
Event warmup:

About 10 min of easy jogging followed by some drills in the parking lot and then another 5 min of running with a few accelerations up the hill.
  • 18m 36s
  • 3.11 miles
  • 05m 59s  min/mile

I didn't want to blow myself out early and I knew my legs were probably a bit fried from Clearwater last week so I just went out and tried to settle into a reasonable pace. There were 3 guys who went off the front immediatley and I knew that 2 of them would be battling for the OA victory so I didn't worry about them. The other 5 guys that started to string out in front of me I didn't know anything about but I wasn't going to let them take me out of my race...let them go.
Transition 1
  • 00m 52s
  • 53m 55s
  • 21 miles
  • 23.37 mile/hr

Coming out of T1 there was a kid in front of me who obviously hadn't done a tri/du before. He was riding in the middle and when I yelled "on your left" he kind of moved left. I yelled again and he turned around and saw me but by now I had decided it was going to be safer to just let him stay where he was and zip past on the right. He got all flustered as I came by but managed to stay put and we both went about our morning without major issues. The bike course was a boring 3 loop affair. Atlantic Ave in Fort Story isn't the smoothest road in the area and there was a decent cross wind at spots where the trees were cut away leaving an opening to the to the beach/ocean. I wasn't looking to cruch the bike, just ride a good steady effort leaving something in the legs for the run. There was a lot of slower traffic on laps 2 and 3 but it was only an issue when we came past transition and there were folks just leaving on the bike and the last lap when I needed to get back into transition with people still coming out.
Transition 2
  • 00m 41s
  • 19m 12s
  • 3.11 miles
  • 06m 10s  min/mile

Coming off the bike I had 1 goal...hold my current position. I told myself that I just needed to run fast enough to not let anyone pass me...although I didn't know what kind of athletes were behind me so I still needed to hold a good pace. Coming out of T2 I saw another guy about 200m ahead and he was obviously not a runner. Okay, goal #2 - pass the roadie trying to act like a multisport guy :) There was a u-turn short of the 1 mile marker so I had a chance to see how close the next guys were. I had a good 300m lead so I started to feel comfortable with my position but didn't want to back down just yet. I ended up running just slightly slower splits compared to the first run over the first 2 miles. Once I passed the 2 mile marker and made another turn up the final hill I could see that there wasn't anyone in sight behind me so I throttled back a bit and started to relax. Coming down the final hill and making the turn with 600m to go I felt confident that IF someone happened to make a surge from behind I'd be able to out-kick him to the line but that wasn't necessary. I took a quick glance back as I came down the final 100m and jogged in. I'd say I could have run 30+ sec faster over the 5k if I had to.
Post race
Warm down:


What limited your ability to perform faster:

Racing Clearwater 70.3 last weekend.

Event comments:

They did a great job for a first year event and it was nice to see 200+ show up. The course is decent, although the bike was a bit boring. I'll definitely be back for this next season.

Profile Album

Last updated: 2006-11-19 12:00 AM
00:18:36 | 03.11 miles | 05m 59s  min/mile
Age Group: 3/20
Overall: 9/249
Performance: Good
5:52, 5:58, 6:03, HRmax = 179bpm, HRavg = 171bpm
Course: The hilliest 5k possible in all of Tidewater...but I liked it.
Keeping cool Good Drinking Just right
Time: 00:52
Overall: Average
Run with bike? Good
Jump on bike? Average
Getting up to speed and into shoes: Good
00:53:55 | 21 miles | 23.37 mile/hr
Age Group: 1/20
Overall: 8/249
Performance: Average
HRmax = 166 HRavg = 164
Wind: Some
Course: Boring loop (X3) down Atlantic through Fort Story and up Shore Drive.
Road: Rough Dry Cadence: 95
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
Time: 00:41
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
00:19:12 | 03.11 miles | 06m 10s  min/mile
Age Group: 2/20
Overall: 6/249
Performance: Good
5:50, 6:04, 6:48, HRmax = 178bpm, HRavg = 169bpm
Course: Same 5k as the first run.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3