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Apple Duathlon - Duathlon

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Sartell, Minnesota
United States
60sF / 0C
Total Time = 1h 43m 6s
Overall Rank = 61/208
Age Group = M55-59
Age Group Rank = 2/11
Pre-race routine:

Drove up on Fri w/Brad Mitchell. We got our packets at the elementary school and then went out to eat at Ciatti's per my normal St Cloud area race routine. Normal Honey Nut Cheerios and banana breakfast for me. Brad wanted to be there early, we were in line at transition before it opened at 6:30. Race start 8:30. I took end spot about 4 rows from bike out.
Event warmup:

Normal bike warmup but I kept the run warm short and slow. I've been having issues with my right knee, bad post run pain if I go over 5 miles or back-to-back days. So I've been running 15-20 miles per week and also not biking much. I had no idea how to pace my run and had big concerns about blowing up on the 2nd run due to my lack of fitness. This was also my first race of the year so there were a lot of unknowns. I debated running out of T1 in bike shoes but decided to stick with my normal routine and have my shoes clipped in.
  • 21m 45s
  • 3.1 miles
  • 07m 01s  min/mile

With no idea of what pace I should try to maintain I ran at a speed that was comfortable. I knew I was probably going too fast but I felt OK so I maintained up the hill and then the downhill. Runners were passing me but I was doing OK. After the 2nd turn we went slightly uphill and I kept at what the Garmin was showing as a 7:10 pace. So far so good. I surprised myself by feeling good enough to get under a 7:00 pace for the last full mile. Way exceeded my expectations on this first run.
What would you do differently?:

Transition 1
  • 00m 53s

I had a little trouble with the strap on my helmet, it got stuck on the side and wouldn't reach together so I could snap it. Cost me a couple of sec. Last year 51 the year before 46 so not great but manageable.
  • 57m 49s
  • 20.6 miles
  • 21.38 mile/hr

First half of bike was harder than I expected. A little uphill overall and into the light breeze we had. The mostly south and a little east last half was fast and fun, other than the cracks in the shoulder the last couple of miles.

Not as fast as past years but did not expect to approach previous times. I went hard and was satisfied with my effort and result.
What would you do differently?:

I have not been on the bike enough. A lot of shifting on the saddle towards the end due to lack of bike conditioning.
Transition 2
  • 00m 44s

44 this year, 48 & 40 previously here.
  • 21m 57s
  • 3.1 miles
  • 07m 05s  min/mile

I fully expected to blow up at some point on this run. There weren't a lot runners ahead of me, I thought this was bad cause it meant there was no one to pass in my AG. I started out about the same 7:10 pace as Run 1 and thought I'd just try to maintain as long as I could. A gal and a 44 yo passed me early. I picked off a few runners on the 2nd half but no one in my AG. I had enough left to get down to 7:00 pace on last mile. Far, far exceeded my expectations!
Post race
Warm down:

Drank some water, went to car and changed. Got my time slip and found I had my 2nd Apple - only beat by Jim Hannon in my AG. No Larry Stracke but Mike Murray did finish 4th. Jim broke his own AG CR by 2 minutes He beat my 13:40 and finished 12th overall.

What limited your ability to perform faster:

Lack of training due to right knee issues. Knee did not hurt during the race, not did it hurt Sat eve or Sun . 3 advil pre & post race "fix" my knee? No idea but I'll take it.

Event comments:

Another great Apple Du! This year makes 3 in a row. We'll have to see about next year.

Last updated: 2015-05-26 12:00 AM
00:21:45 | 03.1 miles | 07m 01s  min/mile
Age Group: 4/11
Overall: 93/208
Performance: Good
7:12 155 7:12 162 6:59 168 0:20 171 Avg HR 162 Max HR 182
Course: Basically a big rectangle with a hill early then fairly level.
Keeping cool Good Drinking Just right
Time: 00:53
Overall: Below average
Run with bike? Average
Jump on bike?
Getting up to speed and into shoes: Average
00:57:49 | 20.6 miles | 21.38 mile/hr
Age Group: 2/11
Overall: 58/208
Performance: Average
Splits Time Distance Avg Speed Avg HR Avg Bike Cadence 1 03:06.1 1 19.3 164 83 2 02:40.1 1 22.5 158 103 3 02:44.7 1 21.8 156 98 4 02:49.5 1 21.2 158 94 5 03:38.1 1 16.5 157 96 6 02:39.7 1 22.5 160 93 7 03:02.1 1 19.8 158 95 8 03:15.6 1 18.4 155 88 9 03:01.7 1 19.8 154 91 10 02:55.4 1 20.5 153 94 11 02:25.2 1 24.8 150 88 12 02:30.2 1 24 152 89 13 02:28.8 1 24.2 155 97 14 02:26.7 1 24.5 151 96 15 02:37.9 1 22.8 153 96 16 02:36.0 1 23.1 155 95 17 02:40.3 1 22.4 153 97 18 02:32.3 1 23.6 156 98 19 02:35.6 1 23.1 159 102 20 02:43.2 1 22.1 156 95 21 02:45.5 0.74 16 156 68 Summary 58:15:00 20.73 21.4 156 93
Wind: Little
Course: Kind of a hatchet shaped course.
Road: Smooth Dry Cadence: 93
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:44
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:21:57 | 03.1 miles | 07m 05s  min/mile
Age Group: 2/11
Overall: 64/208
Performance: Good
Lap Time Distance Pace/Speed AHR MHR 1 07m 10s 1.00 miles 07m 10s /mile 164 168 2 07m 09s 1.00 miles 07m 09s /mile 169 172 3 07m 00s 1.00 miles 07m /mile 172 180 4 00m 32s 0.08 miles 06m 23s /mile 176 182
Course: Same as Run 1
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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? Yes
Post race activities: Good
Race evaluation [1-5] 5

2015-05-30 3:53 PM

User image

Extreme Veteran
Rochester, MN
Subject: Apple Duathlon

2015-06-02 9:13 AM
in reply to: #5119184

User image

, Minnesota
Gold member
Subject: RE: Apple Duathlon

Great job!  Glad the knee held out ok for you.  

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