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10th Annual Salmon Duathlon - Duathlon

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Knights Ferry, California
United States
Total Time = 1h 55m 32s
Overall Rank = 77/94
Age Group = m 30-39
Age Group Rank = 18/24
Event warmup:

Nothing really maybe I should start warming up in the future :)
  • 29m 50s
  • 3.11 miles
  • 09m 35s  min/mile

Started out on a downhill way to fast almost an 8 min mile pace. then we hit a big 1/4 mile hill that we would have to run 2 more times. Felt strong going up the 1st time. By the time I came around to start my 2nd loop the leader was heading out on his bike. Sure did make me feel slow.
Was a little slower the second loop but I still only missed by stand alone 5k PR by 11 seconds.
What would you do differently?:

Start out a little slower
Transition 1
  • 01m 15s

everything went smooth. We were able to ride through transition so I got a sweet spot right by the run start/finish
What would you do differently?:

  • 1h 06m 21s
  • 18.7 miles
  • 16.91 mile/hr

Headwind plus hills made going out not very fun averaged maybe 15 mph for the first 9 miles. Started getting calf cramps from not drinking enough. The return trip was a little more fun tailwind plus downhill = speed :) Hit my highest top speed on the last big downhill 32.6 mph
What would you do differently?:

train more on hills
Use the aerobars more still need more practice.
Transition 2
  • 00m 42s

Again we were able to ride through transition. Really need to learn the feet out of shoes while still on the bike thing. Racked the bike, took a drink of gatorade and took off.
What would you do differently?:

  • 17m 24s
  • 1.7 miles
  • 10m 14s  min/mile

legs felt sluggish from pushing hard on the bike but held a good pace until the big hill then just went into survival mode. Once I crested the hill I knew it was all downhill but just didn't have anything left in the tank for any kind of kick.
What would you do differently?:

Maybe take a gel after the bike

Post race
What limited your ability to perform faster:

Not enough hill work read any hill work ;)
my weight will be working on this the next 4 months
starting out too fast and redlining the heart rate all race

Event comments:

Challenging course and very competitve field

Last updated: 2006-07-08 12:00 AM
00:29:50 | 03.11 miles | 09m 35s  min/mile
Age Group: 0/24
Overall: 0/94
Performance: Good
Course: hilly 2 loop course around Knights Ferry Rec area
Keeping cool Average Drinking Not enough
Time: 01:15
Overall: Good
Run with bike?
Jump on bike? Average
Getting up to speed and into shoes:
01:06:21 | 18.7 miles | 16.91 mile/hr
Age Group: 0/24
Overall: 0/94
Performance: Good
Wind: Headwind
Course: Out and back along Sonora Road. 2 big hills to start,well big for me anyway, and rollers the rest of the way
Road:  Dry Cadence: 81
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 00:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Average
00:17:24 | 01.7 miles | 10m 14s  min/mile
Age Group: 0/24
Overall: 0/94
Performance: Average
Course: Same as first but 1 loop instead of 2
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4

2006-11-05 10:09 PM

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Subject: 10th Annual Salmon Duathlon
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General Discussion Race Reports! » 10th Annual Salmon Duathlon Rss Feed