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Apple Duathlon - Duathlon


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Sartell, Minnesota
United States
75F / 24C
Sunny
Total Time = 1h 40m 18s
Overall Rank = 45/202
Age Group = M55-59
Age Group Rank = 2/10
Pre-race routine:

Honey Nut Cheerios for breakfast. Left hotel about 6:25, on site 6:35. Plenty of space in lot this year. Picked up packet. Talked to Brad Mitchell in TA. Ate banana on site.
Event warmup:

Short bike up the hill and out to the church. Short run up the hill. My AG and all relays in last wave. Talked to Hannon some just before the race.
Run
  • 20m 46s
  • 3.1 miles
  • 06m 42s  min/mile
Comments:

Official pace 6:40, my calculated pace 6:42. Garmin had me more around 6:50. I thought I was a little slower than last year while running the race. Key was to go hard but no too hard. I did not have the Falls Du experience this year as a reference/guide so it was a little harder to gauge pace/effort.

What would you do differently?:

Avoid Garmin mixup. I had in multisport mode but when I started it I couldn't get to run screen. I stopped and started so the whole race was in run mode. 11 sec faster than last year.
Transition 1
  • 00m 45s
Comments:

Good T1. Hannon was 12 sec gaster but I was 2nd in AG. 6 sec faster than last year.
What would you do differently?:

Remember how to use my Garmin properly
Bike
  • 56m 42s
  • 20.6 miles
  • 21.80 mile/hr
Comments:

I kept Garmin on my wrist plus due to problems it was in run mode. I did see some mile lap times but did not cadence data. I think I kept my cadence high the whole time. Wind was from south like last year so the last roughly 9 miles were into a decent headwind. Shoulder had cracks so it was rough. It was a tough finish to the bike.
I drank almost my whole aero bottle.

Stracke only 4 sec faster than me.
What would you do differently?:

Fix Garmin mixup. I would have liked to seen my speed, cadence and HR while biking but no a big issue, It probably would not changed anything. Given my bike fitness not being there yet I was pleased with this effort. 1:10 slower than last year.
Transition 2
  • 00m 40s
Comments:

Good T2 2nd in AG, Strake was 5 sec faster, I was same as Hannon.
What would you do differently?:

Nothing
Run
  • 21m 28s
  • 3.1 miles
  • 06m 55s  min/mile
Comments:

When I was in T2 getting my shoes on I heard Jerry say Larry Stracke was just leaving TA, so I knew I was close to him. I passed him just past the first turn and before we got to the first street intersection so about a mile in. I wasn't sure it was him, M56 with a local race kit. I increased my lead to about 40 yards at the next turn and quit thinking about him. I was looking for others in my AG. In the last .75 mile there was an older guy ahead of me but his age ended in a 1 so I knew he was in a different AG. At the turn to the finish there was no one close behind me.

24 sec slower than last year.

Post race
Warm down:

I need to remember to stretch after races. I stretch a little after almost all of my training runs but never after races at a much higher intensity. Walked around some drank water, finished powerade, Had some post race pizza and pop, chatted with Brad and Ruth - who broke her own CR by almost 4 full minutes.

What limited your ability to perform faster:

I am not as multisport & short course race ready as last year due to focus on Boston Marathon. I've only been biking for weeks. I expected my runs to be a little faster than even last years times due to overall run fitness but I haven't done much speed. I knew my bike would be a little off. Overall pleased with my effort.

I did beat Stracke for only the 2nd time in a race. Hannon got faster while I was a little slower 4:43 last year vs 9:55 this year. Very happy to win a coveted Apple Du Apple!


Profile Album


Last updated: 2014-05-30 12:00 AM
Running
00:20:46 | 03.1 miles | 06m 42s  min/mile
Age Group: 5/10
Overall: 66/202
Performance: Good
6:45.6 151 6:54.1 163 6:54.0 166 0:16.0 167
Course: Basically a big rectangular with a decent hill at the start.
Keeping cool Good Drinking Just right
T1
Time: 00:45
Overall: Good
Run with bike? Good
Jump on bike?
Getting up to speed and into shoes: Good
Biking
00:56:42 | 20.6 miles | 21.80 mile/hr
Age Group: 3/10
Overall: 50/202
Performance:
Avg HR 148 1 3:00 156 2 2:24 153 3 2:21 153 4 2:27 148 5 3:20 152 6 2:42 143 7 2:36 148 8 2:47 148 9 2:33 149 10 2:16 149 11 2:07 147 12 2:20 148 13 2:44 147 14 2:48 146 15 3:03 143 16 2:56 145 17 3:00 144 18 2:54 143 19 2:56 145 20 2:58 145 0.6 2:15 148
Wind: Some
Course: Same as last year
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:40
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:21:28 | 03.1 miles | 06m 55s  min/mile
Age Group: 2/10
Overall: 38/202
Performance: Good
Avg HR 165 6:57 160 6:58 167 6:55 169 :37 177
Course: Same as 1st leg
Keeping cool Good Drinking Just right
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: Good
Race evaluation [1-5] 5

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