Race Reports for Ottawa River Duathlon

Race Reports for Ottawa River Duathlon 2009

[1]

Race rating (4)

Comments: I went back to last year and pulled up the data as a comparison. While the overall time was similar, I was faster in all legs, especially on the run legs. The last 10k felt MUCH easier – Katia watched the last 5k and she said I was looking much stronger this year than last. All in all, I’m pretty happy. I hit all my goals apart from the cramp free one. But that one should be an easy fix in training. Now all I have to do is figure out why I run a 5:17/k 5k (taking it easy) and a 6:00/k 10k, even though I cruised on the bike leg. I think it’s a lack of running endurance and lactate tolerance (muscular endurance in Friel language). So I reckon slightly longer long runs and a steady diet of tempo runs and cruise intervals in the speedwork department. Entering some stand-alone 10ks will help too, I’ve only ever “raced” one. And much as I love riding my bike, I think a more run-focused approach (after I spend a month moonlighting as a bike "racer") will put me in good stead for

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