World's Best 10K - Duathlon - DuathlonOther


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San Juan,
Puerto Rico
World's Best 10K
85F / 29C
Sunny
 		Total Time = 1h 23m 34s
Overall Rank = 107/204
Age Group = 35-39
Age Group Rank = 15/29
Pre-race routine:

Carb loaded for 3 days and rested saturday. Woke up at 4:30 AM. had an endurance drink with a cliff Mojo.. got everything on my transition bag and headed out at 5:30 AM
Event warmup:

Rode from home to the Race site at 5:30... Small chain ring moderate cadence for about 6 miles... Set up the bike at the transition and jogged for 10 minutes.
Run
  • 23m 14s
  • 3.11 miles
  • 07m 28s  min/mile
Comments:

I felt Great! I started fast but going by last year's experience I knew it was going to be like that. I RAN ANOTHER PR on this leg. Cuz of the race pace.
What would you do differently?:

Maybe not go out so fast...to finish stronger
Transition 1
  • 01m 38s
Comments:

Felt great on this Transition..ran all the way through
What would you do differently?:

Nothing
Bike
  • 40m 16s
  • 12.43 miles
  • 18.52 mile/hr
Comments:

Hard pace race... Draft Legal race I drafted from a group of strong riders for about 2 laps then started to get lower back pain. Then I found a buddy that I ride with occasionally and we worked together the rest of the race.
overall felt good
What would you do differently?:

I think I need to get fitted again..dont know what happened with my back
Transition 2
  • 02m 11s
Comments:

I did pretty good here..but my transition spot was invaded so that took time from me to find a spot.


What would you do differently?:

Not much..
Run
  • 15m 17s
  • 1.55 miles
  • 09m 52s  min/mile
Comments:

I was a bit conservative with my last leg. I noticed it when I pressed on at the end I had a lot left. I did not push enough
What would you do differently?:

Push myself more
Post race
Warm down:

Walked and talked to friends and rehydrated. Drank some Endurox I brought with me. Rode home from the event site.

What limited your ability to perform faster:

Just the last leg. I had a lot left on the tank but did not push myself.

I improved 4 minutes from LAst year

Event comments:

This is the best and most important Duathlon in Puerto Rico. I felt happy with my performance I got a PR on the 5K leg and was 4 minutes faster than last year.

My bike and run work have been the key.




Last updated: 2007-11-20 12:00 AM
Running
00:23:14 | 03.11 miles | 07m 28s  min/mile
Age Group: 16/29
Overall: 116/204
Performance: Good
Course: Somewhat flat on the Moscoso Bridge
Keeping cool Good Drinking Just right
T1
Time: 01:38
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Average
Biking
00:40:16 | 12.43 miles | 18.52 mile/hr
Age Group: 14/29
Overall: 98/204
Performance: Average
Wind: Cross-winds with gusts
Course: 5 laps to the moscoso bridge
Road: Smooth Dry Cadence: 70
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 02:11
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:15:17 | 01.55 miles | 09m 52s  min/mile
Age Group: 20/29
Overall: 126/204
Performance: Below average
Course: 2.5 K leg half way to the brige and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Below average
Race evaluation [1-5] 4