Carl Hart Mother's Day Duathlon

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Carl Hart Mother's Day Duathlon - DuathlonStandard


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Islip, New York
United States
EventPower
75F / 24C
Overcast
 		Total Time = 57m 20s
Overall Rank = 15/264
Age Group = 40-44
Age Group Rank = 3/13
Pre-race routine:

Oatmeal and coffee.
Event warmup:

Did a few pick ups. It was so muggy and I was tired. I did a recon of the rev 3 quassy course(56 miles) and a 30 min brick on the run course yesterday. I was tired.
Run
  • 12m 30s
  • 1.8 miles
  • 06m 56s  min/mile
Comments:

Good run, HR was through the roof. backed off my pace,
What would you do differently?:

I should have warmed up more.
Transition 1
  • 01m 12s
Comments:

My transitions are always bad
What would you do differently?:

need to work on them
Bike
  • 30m 5s
  • 10.6 miles
  • 21.14 mile/hr
Comments:

Good bike, took it medium/hard effort. trying to save legs for run
What would you do differently?:

nothing
Transition 2
  • 00m 48s
Comments:

I need to practice
Run
  • 12m 44s
  • 1.8 miles
  • 07m 04s  min/mile
Comments:

There was no one around. I started slowing down. I looked at my pace and would pick it up. I then saw one guy. Caught Him. Saw another and passed him. I was not sure if he was going to get me at the line so I picked it up.
What would you do differently?:

Try to stay mentally sharp. When theirs no one to pick off my mind wonders and I slow down.
Post race
Warm down:

waited for wife. She took 1st in her AG. She also did the recon of Quassy with me. Happy to see I took 3rd in my AG

What limited your ability to perform faster:

Quassy

Event comments:

I first did this race in 2012. I finished 105:48. I always wanted to do it again to see any improvements. I am very happy with the results.I can't believe I took 3rd in my AG 3 years later. Thanks to all the help and advice from BT Forum.




Last updated: 2015-05-11 12:00 AM
Running
00:12:30 | 01.8 miles | 06m 56s  min/mile
Age Group: 0/13
Overall: 0/264
Performance:
Distance 1.81 mi Distance Calories 211 C Calories Heart Rate bpm % of Max Zones 185 bpm Avg HR 202 bpm Max HR 3.0 Training Effect Timing Pace Speed 12:29 Time 12:13 Moving Time 12:29 Elapsed Time 6:54 min/mi Avg Pace 6:45 min/mi Avg Moving Pace 5:04 min/mi Best Pace Elevation 0 ft Elev Gain 3 ft Elev Loss -3 ft Min Elev 9 ft Max Elev Running Dynamics 192 spm Avg Cadence 222 spm Max Cadence 1.21 m Avg Stride Length
Course: Half on street half trail run. Flat
Keeping cool Good Drinking
T1
Time: 01:12
Overall: Average
Run with bike? Below average
Jump on bike?
Getting up to speed and into shoes:
Biking
00:30:05 | 10.6 miles | 21.14 mile/hr
Age Group: 0/13
Overall: 0/264
Performance: Good
10.63 mi Distance Calories 394 C Calories Heart Rate bpm % of Max Zones 157 bpm Avg HR 187 bpm Max HR Timing Pace Speed 29:34 Time 29:30 Moving Time 29:39 Elapsed Time 21.6 mph Avg Speed 21.6 mph Avg Moving Speed 25.3 mph Max Speed Power Watts Zones 222 W Avg Power 444 W Max Power 226 W Max Avg Power (20 min) 50% L / 50% R L/R Balance 50% L / 50% R L/R Torque Effectiveness 20% L / 20% R L/R Pedal Smoothness 228 W Normalized Power (NP) 1.139 Intensity Factor (IF) 62.5 Training Stress Score 200 W FTP Setting 392 kJ Work Elevation 30 ft Elev Gain 33 ft Elev Loss -12 ft Min Elev 10 ft Max Elev Cadence 87 rpm Avg Cadence 118 rpm Max Cadence Cycling Dynamics PP PCO 18 ° – 222 ° L Power Phase 23 ° – 210 ° R Power Phase 204 ° L Power Phase Arc Length 187 ° R Power Phase Arc Length 75 ° – 122 ° L Peak Power Phase 76 ° – 118 ° R Peak Power Phase 48 ° L Peak Power Phase Arc Length 42 ° R Peak Power Phase Arc Length Temperature 66.1 °F Avg Temp 64.4 °F Min Temp 80.6 °F Max Temp
Wind: Headwind
Course: 3 loops. very windy
Road: Smooth Dry Cadence: 87
Turns: Average Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:48
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:12:44 | 01.8 miles | 07m 04s  min/mile
Age Group: 0/13
Overall: 0/264
Performance: Good
Distance 1.76 mi Distance Calories 210 C Calories Heart Rate bpm % of Max Zones 182 bpm Avg HR 197 bpm Max HR 3.9 Training Effect Timing Pace Speed 12:44 Time 12:44 Moving Time 12:44 Elapsed Time 7:16 min/mi Avg Pace 7:16 min/mi Avg Moving Pace 4:41 min/mi Best Pace
Course: same as b4
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4

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2015-05-11 7:16 AM

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Subject: Carl Hart Mother's Day Duathlon
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