De Forest Duathlon - DuathlonStandard


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DeForest, Wisconsin
United States
66F / 19C
Overcast
 		Total Time = 1h 28m 38s
Overall Rank = 24/152
Age Group = 40-49
Age Group Rank = 1/14
Pre-race routine:

Up at 4:30, coffee and then 1 piece of no fiber toast with PBJ.
Event warmup:

5' bike and 1m run with PT exercises
Run
  • 21m 46s
  • 3 miles
  • 07m 16s  min/mile
Comments:

5k's are always hard for me. Pushing myself beyond LT is hard enough,but when asthma kicks in it is pretty bad. The 10% grade sent me into Z5 so I was wheezing like crazy. Just kept going. I was trying to improve my mentor team challenge AND I did.
What would you do differently?:

Nothing
Transition 1
  • 01m 2s
Comments:

This was a good time for me. Last year it took me 1:43.
What would you do differently?:

Practice, the #1 female was :15 seconds faster than me here.
Bike
  • 48m 45s
  • 15.5 miles
  • 19.08 mile/hr
Comments:

Really good effort for me, significantly better than last week's Oly. Was able to pass a lot of people and only got passed by one disc wheel guy. Stayed in the drops the entire time unless I was climbing a hill.

What would you do differently?:

I think I would be faster with aerobars on my road bike.
Transition 2
  • 01m 5s
Comments:

This was pretty good for me.
What would you do differently?:

Practice, the #1 female was :20 faster than me here.
Run
  • 15m 57s
  • 2 miles
  • 07m 59s  min/mile
Comments:

My legs felt great off the bike. Got going right away, but breathing was labored. Ended up walking part of the darn hill and lost about :30 seconds here. Need to figure out if it asthma is my limiter or I need to improve at running above LT.
What would you do differently?:

Practice running above LT more consistently.
Post race
Warm down:

Walked around, talked to a bunch of people, waited for the hardware and left.

What limited your ability to perform faster:

Coming in as the second female was great, but I need more running above LT to improve my overall time and have a chance at first in this race. As a long distance runner, I am totally lacking in it.

Tally:
100 males
52 females

Event comments:

This is a good small town race. The course is signficantly better than last year, especially on the run (minus the HILL!)




Last updated: 2009-03-20 12:00 AM
Running
00:21:46 | 03 miles | 07m 16s  min/mile
Age Group: 1/14
Overall: 34/152
Performance: Good
Goal was to work within Z4: Avg HR 166/ Max 177
Course: Out and back, first mile has a 10% grade hill--who puts one of those in a race?, then a few rollers along the way.
Keeping cool Average Drinking
T1
Time: 01:02
Overall: Good
Run with bike?
Jump on bike?
Getting up to speed and into shoes:
Biking
00:48:45 | 15.5 miles | 19.08 mile/hr
Age Group: 1/14
Overall: 27/152
Performance: Good
Goal was to get into Z4 and stay there. Avg HR 164/Max172, Avg Cadence 89
Wind: Some
Course: Out and back, a few hills,but nothing too significant.
Road: Smooth  Cadence: 89
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 01:05
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal
Running
00:15:57 | 02 miles | 07m 59s  min/mile
Age Group: 1/14
Overall: 37/152
Performance: Below average
8:14/7:41, Avg HR 166/Max 170
Course: Same out and back including the 10% grade hill!
Keeping cool Below average Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5] 4