Willow Duathlon

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Willow Duathlon - DuathlonStandard


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New Boston, Michigan
United States
3 Disciplines
62F / 17C
Sunny
 		Total Time = 1h 12m 53s
Overall Rank = 12/
Age Group = 30-34
Age Group Rank = 1/24
Pre-race routine:

set up trans with bike shoes off bike. hung out with Infinte team
Event warmup:

5-10min jog
Run
  • 19m 35s
  • 3.11 miles
  • 06m 18s  min/mile
Comments:

first mile was 6:00 realized that wasn't happening for the last two so I settled into a comfortable pace. It was my first 5k under 20 mins ever.
What would you do differently?:

Nothing. Having said that if i was to focus on sprints I would start more speed work, but I'm training for a HIM
Transition 1
  • 00m 49s
Comments:

Put shoes on then ran with bike. Got clipped in a hauled arse.
What would you do differently?:

Practice mounting with my shoes on the bike
Bike
  • 32m
  • 12.4 miles
  • 23.25 mile/hr
Comments:

I hung with 5-6 guys unitl the last 2 miles when the head wind started. Needless to say I did not belong up front with these guys. I'm proud to say I was the first road bike with clip-on aero bars into transition, and i beat a fair amount of $4000+++ bike with $2000+++ wheels. just goes show you it the engine you put on the bike that makes it fast not the bike.
What would you do differently?:

Spend $4000 on a bike and $2000 on wheels. Why because their freaking awsome.
Transition 2
  • 00m 30s
Comments:

I didn't fall so thats good
What would you do differently?:

remember my visor. I realized it before i left but didn't go back.
Run
  • 20m
  • 3.11 miles
  • 06m 26s  min/mile
Comments:

I understood my legs would feel funny and they did. I but it went away quickly. I felt sluggish but in the end was only :10 slower per mile.
What would you do differently?:

Not sure
Post race
Warm down:

PIZZA

What limited your ability to perform faster:

Lack of speed training on run

Event comments:

Great first event of the season and my first ever multi sport event. well done.




Last updated: 2009-05-01 12:00 AM
Running
00:19:35 | 03.11 miles | 06m 18s  min/mile
Age Group: 0/24
Overall: 13/
Performance: Good
Course: loop on park road.
Keeping cool Good Drinking Just right
T1
Time: 00:49
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
Biking
00:32:00 | 12.4 miles | 23.25 mile/hr
Age Group: 0/24
Overall: 8/
Performance: Good
Wind: Little
Course: Out and Back on Park and Roads. Flat as could be.
Road: Smooth Dry Cadence: 100
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Hard Drinks: Just right
T2
Time: 00:30
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
00:20:00 | 03.11 miles | 06m 26s  min/mile
Age Group: 0/24
Overall: 11/
Performance: Good
Course: same as first
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2009-05-03 6:22 PM

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Lansdale, PA
Subject: Willow Duathlon
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