Raluca wanted to do long course--I was all for it <= safety isn't a concern. I would get her 1 step closer to finish an Ironman.
_goal
7:30/mile 10k
18mph bike
7:30/mile 5k
no additional injury
_10k run
It was a nice controlled run. I even-split first 5.5 miles then took it easy before T1. Right foot got a blister without socks--another signal the right side of body was unhealthy.
_42k bike
A windy morning. I struggled to hold 17 mph against the wind. 21 mph came easily on the other side of the speedway. I didn't count laps--on-board Garmin 310 did its job.
Cramping threatened to start. I wished I used magnesium cream. I eased up.
I was out of practice on TT bike but was able to hold aero position the entire time. I wished I got the bike fit. The seat height didn't feel right.
Fancy bikes passed me left and right.
I finally saw a Diamond live. Surprisingly underwhelming.
_5k run
The muscle resisted to go into race mode. I resisted the urge to dig. Ankle still feel weak; right knee was tender--probably a connected problem. This was a "D" race. "Let it go." I took what the legs would give me, which felt like 10:00/mile pace, but GPS said it was faster: I kept up with racers around me.
_#'s
Garmin GPS
5.78mi run: 43:34 7:32/M
26.09mi bike: 1:22:06 19.1mph
2.92mi run: 23:41 8:07/M
Official 10k run: 43:37.4 7:16/M
T1: 0:41.9
42k bike: 1:22:14.0 19.0mph
T2: 0:48.9
5k run: 23:30.1 7:50/M
Total time: 2:30:52.4
Place: 91/171
The celebrity guest was Matty Reed from 2008 US Olympic team.
Raluca ended up last riding the only fat tire bike. We both qualified for slots for World (2016 ITU Long Course Duathlon World Championships
Zofingen, Switzerland / Sept. 3-4, 2016).
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