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Cape Henry 10 Miler & 5K-21M-5K Duathalon - DuathlonStandard
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Virginia Beach, Virginia
49F / 9C
= 1h 33m 16s
Age Group Rank
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.
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.
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.
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.
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.
What limited your ability to perform faster:
Racing Clearwater 70.3 last weekend.
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.
Last updated: 2006-11-19 12:00 AM
00:18:36 | 03.11 miles | 05m 59s min/mile
5:52, 5:58, 6:03, HRmax = 179bpm, HRavg = 171bpm
The hilliest 5k possible in all of Tidewater...but I liked it.
Run with bike?
Jump on bike?
Getting up to speed and into shoes:
00:53:55 | 21 miles | 23.37 mile/hr
HRmax = 166 HRavg = 164
Boring loop (X3) down Atlantic through Fort Story and up Shore Drive.
Riding w/ feet on shoes
Jumping off bike
Running with bike
Shoe and helmet removal
00:19:12 | 03.11 miles | 06m 10s min/mile
5:50, 6:04, 6:48, HRmax = 178bpm, HRavg = 169bpm
Same 5k as the first run.
Mental exertion [1-5]
Physical exertion [1-5]
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]
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