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Falls Duathlon - DuathlonStandard

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Cannon Falls, Minnesota
United States
Finalstretch Inc
50sF / 0C
Total Time = 1h 16m 23s
Overall Rank = 22/207
Age Group = M5-0-54
Age Group Rank = 3/9
Pre-race routine:

Honey Nut Cheerios at home and a bananna with Gatorade on drive to Cannon Falls.
Event warmup:

Picked a transition spot. Ran a little, then took bike out for a mile plus spin. I did not get out of town far enough to really experience the wind. Wind would be with us on way out and against on way back.
  • 13m 4s
  • 2 miles
  • 06m 32s  min/mile

Went out at a comfortable pace, was targeting 6:40 but was a little faster. Picked up pace a little just before 1st mile marker. Passed a few during 2nd mile. Ran w/Jeremy for most of this run but pulled ahead a little at the end. I passed Julie Hull, the women's favorite and eventual overall winner right at the end.
What would you do differently?:

I thought I ran good first leg. Fast but not too fast.
Transition 1
  • 00m 39s

Good transition. I had socks on and left shoe on bike. No major isssues. I did leave Garmin on wrist instead of putting it on the bike mount. A longer race I would want it on the bike so I could monitor cadence. This was short enough and Mario had said no real hills, so i didn't feel I needed the feedback.
What would you do differently?:

Not much
  • 41m 58s
  • 14 miles
  • 20.02 mile/hr

The rankings are not accurate, I'll update if the rsults get corrected. I figured it out. First 7 miles tailwind - 25.6 mph, 2nd 7 miles headwind - 16.7 mph. 20 mph for the whole thing. I had few 29+ mph miles on the way out.
What would you do differently?:

I felt my bike was good, I don't know what I'd change.
Transition 2
  • 00m 34s

Good T2
What would you do differently?:

  • 20m 11s
  • 3 miles
  • 06m 44s  min/mile

I passed a few people early and then kind of settled in. I felt a cramp maybe starting in left calf but it went away. Coming up on turnaround I counted and I was 25th. Passed a couple more on way back, including Josh W who had a great bike leg. One guy blazed past me with about 3/4 mile left. My pace was OK but not great early but I kept getting faster as the leg progressed. Garmin shows I got 13 sec faster each of the 2nd and 3rd miles.
What would you do differently?:

I was happy with run leg 2.
Post race
Warm down:

Walk, drink water, a little light stretching.

What limited your ability to perform faster:

I'm happy with results of 1st race of the season. Good bike considering the wind. My run times were similar to Treadman last Sept but this is early season rather than late season so I'm probably ahead of last year at this point.

Event comments:

I was 22nd overall, 207 individual participants. 3rd in AG and that includes Charlie Roach who was 5th overall and is nationally ranked. I was only 27 sec behind the 2nd place guy in my AG. His splits are missing so I'm not sure where he beat me the most. Good first race of the year. SInce my swim is not that strong, I'm better suited for dus than tris if I only wanted results. Good season opening race, I'll probably plan on doing this again next year.

Last updated: 2010-04-14 12:00 AM
00:13:04 | 02 miles | 06m 32s  min/mile
Age Group: 0/9
Overall: 29/207
Performance: Good
Mile 1 - 150 avg HR 6:33 Mile 2 - 167 avg HR 6:32 Total - avg HR 158 6:32
Course: Out and back, downhill at end.
Keeping cool Good Drinking Just right
Time: 00:39
Overall: Good
Run with bike? Good
Jump on bike?
Getting up to speed and into shoes: Good
00:41:58 | 14 miles | 20.02 mile/hr
Age Group: 0/9
Overall: 39/207
Performance: Good
Avg HR 152. A little higher early down to high 140s at the end.
Wind: Strong with gusts
Course: Out and back. Tailwind on way out, headwind on way back. Gusts in the 30+ mph range.
Road: Smooth Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:34
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:20:11 | 03 miles | 06m 44s  min/mile
Age Group: 0/9
Overall: 0/207
Performance: Good
Mile 1 HR 159 6:55/ Mile 2 HR 165 6:48/ Mile 3 HR 170 6:35/ Avg HR 165 6:48
Course: Out and back, other than the very beginning (up hill) and the end. Pretty flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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

2010-05-02 3:33 PM

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Extreme Veteran
Rochester, MN
Subject: Falls Duathlon

2010-05-04 11:33 AM
in reply to: #2831597

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St. Paul, MN
Subject: RE: Falls Duathlon
Nice race!! Looking at your splits, I MIGHT have been the guy that "blazed past" you nearing the end of the run. I was just happy to be off the bike!!
2010-05-10 11:54 AM
in reply to: #2831597

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Minnetonka, Minnesota
Subject: RE: Falls Duathlon
Great race, esp.  for first race of the season!
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