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Swing Into Spring Duathlon - DuathlonStandard


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Davenport, Iowa
United States
TopShelf Productions
65F / 18C
Sunny
Total Time = 54m 5s
Overall Rank = 28/225
Age Group = 50-54
Age Group Rank = 4/9
Pre-race routine:

Drove 15 mins to race site and arrived 90 mins early so I could stretch and warm up.
Event warmup:

Two mile bike ride, 10 minute easy run.
Run
  • 12m 22s
  • 1.86 miles
  • 06m 39s  min/mile
Comments:

Felt good on the run.
Transition 1
  • 00m 45s
Comments:

All went well
Bike
  • 27m 9s
  • 10 miles
  • 22.10 mile/hr
Comments:

Have acheived a goal - avg 22 mph or better in a race. Felt strong on the bike, especially on the hills. Could be due to the high spinning workouts I've been doing on the trainer.
Transition 2
  • 00m 39s
Run
  • 13m 13s
  • 1.86 miles
  • 07m 07s  min/mile
Comments:

Disappointed I didn't keep it under 7 mins/mile pace, but like I said, I seem to have lost run speed somewhere along the way. Maybe it's because I haven't run any 5Ks yet this year, maybe it's my hamstring, or maybe I'm just getting slower. Need to keep and eye on that.
Post race
Warm down:

Water, bagel, banana, grapes, recovery drink and PB and honey sandwich

Event comments:

This was the best weather we've ever had for this race. Not a cloud in the sky and very little wind. My hammy didn't seem to bother me but perhaps it contributed to the run speed today. I'm actually analyzing all possible contributing factors: No taper (it's a "C"race) wine at dinner last night, up 7 times between 11:30 pm and 3 pm with a fussy 8-month-old (that's when I should have been slugging the wine!) Interestingly, I shaved almost 3 minutes off last year's race when I took a 2nd, and this year I land a 4th. It just shows to go ya, you never know who is going to show up at these things.




Last updated: 2006-05-07 12:00 AM
Running
00:12:22 | 01.86 miles | 06m 39s  min/mile
Age Group: 0/9
Overall: 0/225
Performance:
Course: Flat, out and back, but have lost speed since last year. This is a "C" race for me, so I'm not supposed to be peaking yet, but I'll have to watch the run speed.
Keeping cool Drinking
T1
Time: 00:45
Overall:
Run with bike?
Jump on bike?
Getting up to speed and into shoes:
Biking
00:27:09 | 10 miles | 22.10 mile/hr
Age Group: 0/9
Overall: 0/225
Performance:
Wind: Little
Course: Flat to rolling.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Average Hills: Good
Race pace: Hard Drinks:
T2
Time: 00:39
Overall:
Riding w/ feet on shoes Good
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:13:13 | 01.86 miles | 07m 07s  min/mile
Age Group: 0/9
Overall: 0/225
Performance:
Disappointed I didn't keep it under 7 mins/mile. I haven't run a 7 minute pace in a race in several years, so I'm a little puzzled since I felt really good on the second run leg.
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2006-05-07 3:35 PM

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Expert
1180
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Iowa
Subject: Swing Into Spring Duathlon


2006-05-07 5:27 PM
in reply to: #416989

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Master
1929
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Savannah,
Subject: RE: Swing Into Spring Duathlon
Ummmm.....pnb and honey.  Great race times.....you are Triman! 
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