The lead pack in the race was flying. Did my best to keep up , ended up strung out in second group. Ran my first sub 6 minute mile within race ever. Though sunny, air was still a little chilly for me for that heavy breathing. Can't wait for 80 degree weather.


Nothing. Best opening duathlon run thus far. Content

Nice to have this T1 coming off that last brutal soggy frozen one in last du. I was in an out pretty quickly.

Could really have only been faster if I didn't spend the extra, I don't know, 15 seconds squeezing in few calming deep breaths

Bike felt great. Went hard, passed few. Dealt with all the tri bike folks out there, I had to be the fastest one on a roadie that's for sure. It felt good, but it was a bit frustrating at Northern section. I took U turn, corners aggressively and it paid off, but I do wonder if I'd enjoy having some clip on aero bars to use. My cadence sensor went on the fritz right before race :(
I hydrated according to feel and prep before final run, where I fear the dreaded cramping.

Perhaps work on my lines a little better. It got crowded at times and I tried not to draft, but I should just hold my line more consistently. Suck it up and stay deep in drops for more aero. Go even faster on my downhill and sprint straightaways. It was clearly a strength of mine in the race. Analyze course better and KNOW best points to hydrate where aero loss can be minimized

I was extraordinarily pleased with this transition. I was in an out smoothly. Transitions have been a weak point and I am improving

Nothing

Legs felt like a TON after that bike. Quads pumped, Hammies pumped and lil tight. It took a while (which this race DID NOT HAVE) to feel a little looser to run. By then, my pace was slower than I'd hoped.

More VO2 intervals to just get faster. Maybe I could do few more hard bike -> run bricks to further acclimate to running off hard bike leg pumped sessions. Towards end of last year I was doing too many bricks, and this year? Maybe too few?

Had to walk it out a bit and lightly stretch.


Nothing really. I was pretty pleased with this performance. The top group kept early run paces of 5min/mile. I am not there yet, I'll take my 6 pace, I've come a long way in under a year


This event is hosted by one of Long Island's best bike shops. They have had the Fall version for years. This was their first installment of a Spring. They did a wonderful job and the volunteers were very helpful considering there were cones and some winding areas and turns that could've thrown people off or caused accidents.
Really enjoyed the day and the challenge of facing that tough lead pack pace. Keep working on my bike legs, I can hopefully make a dent in competitions there