9 AM
Road biking warm up/down 20:00 [2] 8.0 km (2:30 / km)
Up towards Soo to get legs turning.
Running warm up/down 25:00 [3] 3.5 km (7:09 / km)
shoes: Brooks Ghost
Lap of the running loop plus other bits and pieces on the track.
10 AM
Running race 20:31 [5] 5.0 km (4:06 / km)
ahr:145 max:160 shoes: Brooks Ghost
International duathlon, first run. Laps 09:50 and 10:41 (last year 10:05 and 11:07). Kept it under control despite the suicidal early pace of seemingly the whole field on the initial lap of the track.
Road biking race 40:34 [5] 20.6 km (1:58 / km) +200m 1:53 / km
International Duathlon bike leg (to Famara and back). 40:34 (last year 41:53).
First transition 0:37. Second transition also 0:37. After first transition lost time in the bottleneck where I couldn't get on my bike and into toe-clips (must learn to use cycling shoes!). Before second transition lost more time as dismounted and removed helmet - marshal not happy at helmet even being unclipped until bike was parked, and I couldn't get it done up again. So 40:34 includes 30ish secs of that faffing before and after.
Good ride but a little too aggressive at the start, passed quite a few on the ascent to Soo but then they swept past me as a group on the descent to Famara and I couldn't hold the back wheel. Passed by several small groups on descents and by one group on the ascent back from Famara.
Running race 10:44 [5] 2.6 km (4:08 / km)
shoes: Brooks Ghost
International Duathlon run two. 10:44 (last year 10:57).
Total time 73:01 for 60th man and 65th overall (last year 75:05 and just outside the top half whereas just inside this year). Faster on everything except the two transitions and notably closer to the leading times on the bike. Tired afterwards!