Monday 7 March 2011

Clumber Park Race Report Saturday 5 March 2011

Standard Distance Duathlon (British Championships)
Run/Bike/Run
10k/40k/5k
39:00/1:21/1:09:34/1:02/19:35
Total Time = 2:10:32
Finished 106 out of 366 finishers (plus 31 non finishers)


WAKE UP TIME: 5:30am
Felt rested after recovery week

BREAKFAST:
- Bagel with Peanet butter @ 6:00am
- Powerbar @ 7:00am
Actually started to feel hungry just before race but was ok during the race

START TIME: 9:00am

1ST RUN - 39:00 123rd
Thought I would try and take it easy on 1st run but felt really good and strong so pushed the pace. Ended up nearly brealing stand alone 10k pb. Felt good at end which shows by faster last mile.
Had one SIS gel before start and one SIS get at 3 mile mark.
Average pace = 6:29/miles

6:30
6:34
6:22
6:37
6:33
6:20

BIKE - 1:09:34 132nd
Felt a lot stronger on my bike than normal which showed as took around 5:00 of my 40k pb time. Was an undulating course but not steep hills. Had Powerbar gel about ten minuets in and then one at hakf way. Also had 1 750ml bottle of squash.
Average 20.4mph
Average HR = 153bpm

Still need to push a bit harder on bike as average in Z2 and shoudl probably be up in Z3 or possibly Z4

2ND RUN - 19:35 68th
Average = 6:28/mi
Was similar pace to 1st run so was happy with endurance level. Even managed to overtake someone in GB vest at the end in age group below.

POSITIVES
- breakfast worked well (perhaps have two for longer events)
- Endurance was good as shown by similar pace on both runs
- Biking has improved
- Stayed on tribars for lot of bike
- Running of bike was fast
- Race week Taper worked as felt fresh

THINGS TO WORK ON
- Need to learn to push it more in bike when needed, not neccessarily for start of ironman but towards the end
- Work on biking on undulating route
- Core as back was starting to hurt on bike towards the end

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