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

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


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Virginia Beach, Virginia
United States
49F / 9C
Sunny
 		Total Time = 1h 36m 42s
Overall Rank = 12/249
Age Group = 30-34
Age Group Rank = 5/20
Pre-race routine:

HAD BAGEL & RED BULL DUPPLEMENT MIX. STRETCHED OUT & HEADED TO THE RADE. SET UP BIKE & TRANSITION PLAN THE NIGHT BEFORE.
Run
  • 20m 9s
  • 3.11 miles
  • 06m 29s  min/mile
Comments:

I FELT STRONG & I FEEL MY RUNNING IS GETTING VERY STRONG.
What would you do differently?:

JUST KEEP WORKING ON GETTING FASTER
Transition 1
  • 00m 47s
Comments:

THE TRANSITION WAS FINALLY GREAT. I HAD A LOT OF TROUBLE GETTING MY FEET IN THE SHOES ON THE RIDE. THAT I WILL HAVE TO WORK ON.
What would you do differently?:

GET IN MY SHOES EASIER.
Bike
  • 54m 1s
  • 20 miles
  • 22.22 mile/hr
What would you do differently?:

JUST KEEP GETTING FASTER. WORK ON AERO POSITION & PUSHING A BIGGER GEAR @ THE SAME CADENCE.
Transition 2
  • 00m 42s
Comments:

I GOT IN & OUT QUICK.
Run
  • 21m 2s
  • 3.11 miles
  • 06m 46s  min/mile
Comments:

MY CALVES WERE CRAMPED UP BADLY AFTER THE BIKE & I WAS ANXIOUS THAT THEY WOULD LOCK UP COMPLETLY. I WAS ABLE TO RUN THROUGH THE PAIN & THEY LOOSENED UP AFTER THE FIRST 1/2 MILE. I RAN A GREAT PACE & WAS PLEASED W/THE RESULTS.
Post race
Warm down:

WALKED AROUND & TRIED TO STRETCH OUT SOME.

What limited your ability to perform faster:

I THINK THAT I WENT AS FAST AS I WAS CAPABLE. EVERYTHING FELT COMFORTABLE EXCEPT FOR THE CALF CRAMPS. IF I CAN KEEP IMPROVING, I WILL CONTINUE TO IMPROVE MY TIMES.




Last updated: 2006-08-25 12:00 AM
Running
00:20:09 | 03.11 miles | 06m 29s  min/mile
Age Group: 8/20
Overall: 31/249
Performance: Good
Course: SOME SMALL HILLS. I KEPT UP THE SAME PACE & FELT VERY STRONG. I WAS ALMOST SUCCERED INTO SPEEDING UP W/OTHER RUNNERS, BUT I WAS ABLE TO STAY DISIPLINED & RUN MY RACE. I FEEL THAT WORKED OUT IN THE END.
Keeping cool Good Drinking Just right
T1
Time: 00:47
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Below average
Biking
00:54:01 | 20 miles | 22.22 mile/hr
Age Group: 3/20
Overall: 10/249
Performance: Good
Wind: Some
Course: I FLEW UP THE HILL ON SHORE DRIVE. THE ENTRY INTO FORT STORY WAS A LITTLE SLOW BECAUSE OF A HEAD WIND. THE ROAD HAD SOME ROUGH SPOTS.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:42
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:21:02 | 03.11 miles | 06m 46s  min/mile
Age Group: 8/20
Overall: 30/249
Performance: Good
Course: SAME COURSE.
Keeping cool Good Drinking Not enough
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? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2006-11-19 3:36 PM

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Subject: Cape Henry 10 Miler & 5K-21M-5K Duathalon
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