Sunday Jun 22 |
 | Note | |
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| St. Malo Multisport - Sprint Duathlon (2.5K run, 20K bike, 5K run) |
| Running 12:00 [2]2.4 km (5:00 / km) | |
| shoes: Skechers Endorphin |
| Warm up. |
| Running race 7:47 [4]2 km (3:54 / km) vdot: 47.3 | |
| shoes: Saucony Grid Excursion TR 2 |
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| Cycling race 43:54 [4]20 km (2:12 / km) | |
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| Running race 20:05 [4]5 km (4:01 / km) vdot: 49.6 | |
| shoes: Saucony Grid Excursion TR 2 |
| Sprint Duathlon at St. Malo. Total time 1:11:47, 1st/10 in the male duathlon sprint category. The triathlon was the main event, so there wasn't a lot of competition in the duathlon. Times are as listed in the results, with transition time included in some of them.
Had a lead of over 1:30 coming off the first run (7:24 for 2K). Was also ahead of all the sprint triathletes (who started at the same time) because the run was 500m short. Spent 1:12 in transition zone and took off on my crappy mountain bike. Had a bit of trouble getting going -- lost about 0:30 when I had to stop twice to "manually" shift gears... my bike doesn't shift well into the highest gear and apparently doesn't stay in the highest gear if I accelerate quickly from a stop. Took about 42 min for the 20K bike. Wind was light. Got passed by many people -- 17 in the sprint distances (including 4 duathletes) and a few in the long/olympic distances. Spent about 1:06 in transition then started passing people back on the final run :). Took 20:04 with 1.25 km splits of 5:02, 5:05, 5:02, 4:55. Passed back roughly half of those who overtook me on the bike.
I'm happy with my time, and had a good time too. Maintained a fairly steady pace while biking and suppose I wasn't too far back (fastest sprint triathlete beat me by 10:12) considering my lack of a decent bike. Being 2:08 back of my 5K PR on the final run doesn't sound too bad considering that I have probably have never biked as hard I as did today and never ran hard after biking. I won a nice shirt (and a necklace) as a draw prize, and that definitely helps make all the money I spent on the entry fee seem more worthwhile! |
| Cycling 14:00 [1]5 km (2:48 / km) | |
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| To the park and back. |
| Running 7:15 [2]1.3 km (5:35 / km) | |
| shoes: Salomon XA Pro 3D old |
| Warm up. |
| Orienteering 17:11 [3]3 km (5:44 / km) | |
| shoes: Salomon XA Pro 3D old |
| Sprint at Omand's Creek. Took it somewhat easy, though I probably couldn't have gone much faster had I tried. Wasn't too focussed and made a few small bobbles. |
Saturday Jun 21 |
| Running 43:00 [2]8.8 km (4:53 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| Around the park. |
Friday Jun 20 |
| Cycling 31:54 [1]11.5 km (2:46 / km) | |
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| Around the park. |
Thursday Jun 19 |
| Cycling 12:30 [1]4.15 km (3:01 / km) | |
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| To town and back. |
Wednesday Jun 18 |
| Orienteering 15:00 [2]2.5 km (6:00 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Running 30:00 [3]6.25 km (4:48 / km) | |
| shoes: Salomon XA Pro 3D old |
| Setting out controls at LaBarriere. |
Tuesday Jun 17 |
| Running intervals 20:21 [4]5.41 km (3:46 / km) | |
| shoes: Salomon XA Pro 3D new |
| 2x2420 then 2x285 on trails in the park. Times/rest: 9:18 (4:13), 9:15 (3:48), 55 (1:04), 53. Goal was 9:00 for the 2420s, so I'm not too happy with my times. Speed wasn't there, although I was able to do okay on the 285s afterwards. |
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| C • meet 1 |
| Running warm up/down 35:00  6.5 km (5:23 / km) | |
| shoes: Salomon XA Pro 3D new |
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Monday Jun 16 |
| Cycling 1:18:42 [3]33.3 km (2:22 / km) | |
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| Northeast loop on the highways and gravel roads, about 23K on pavement and 10.3K on gravel roads. The wind was light -- about 4 km/h at home, but I like to think that it was around 10 km/h or so out where I was.
I registered for the "sprint" duathlon at the St. Malo Multisport next weekend (2.5K run, 20K bike, 5K run), so I thought that getting in a bit of biking before then might be a good idea. Although if I'm serious about doing well, I should get a better bike; my crummy mountain bike is probably at least a 5 minute handicap. |