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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">13.</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">236</span></span></p>
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<p><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">Ron Searle</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">39</span></span></p>
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<p style="text-align:center;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">M</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">9</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">8:15</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">2:03</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">8</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">43:20</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">19.4</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">1:33</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">27</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">35:22</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">11:25</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">13</span></span></p>
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<p style="text-align:right;"><span style="font-size:10pt;"><span style="font-family:arial, sans-serif;">1:30:31</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Mile 1 – 11:54 avghr 167 max 175</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">Mile 2 – 11:31 avg 171 max 178</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">Mile 3 – 10:32 avg 178 max 189</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">OA – 11:19 pace, 35:22, avg 172 max 189</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">19.54mph</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">Avg power 207</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">Cadence 75</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">HR avg 164 – perfect. 1-2 beats below threshold.</span></span></p>
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<p><strong><span style="font-size:medium;"><span style="font-family:calibri;">Short:   500yd pool swim, 14-14.3mile bike, 3.3-3.4 mile trail run</span></span></strong></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">8:27 swim (2/18 Clydes) – 7s faster than last year, but 17s slower than April version of same race. Go figure .</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">1:38 t1 (3/18) – 11s slower than last year, but 32s faster than april. I got tangled in my shirt.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:consolas;">44:39 bike (3/18 or 4/18 – not sure) – 4:13 slower than 08 (weather, see long version) and 43:17 (similar but not same weather)</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:consolas;">1:12 t2 (4/18) – 13s slower than 08 but 1:08 faster than april. This race and April, no speed laces. Dumb dumb dumb…</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:consolas;">39:09 run (12/18 I think) – 1:08 slower than 08 but NO PAIN this year, AGONY in 08. 7:36 better than april! (FB users, oops I calced wrong in my post)</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:consolas;">Total 1:35:03 (6/18 I think) – 5:19 slower than 08 but 7:14 better than April. NOTE: I think this year run course had an extra switchback, about .1 mile</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:consolas;">70-75 degrees, 20mph winds w/ gusts to 25+</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:consolas;">Fashion: New Alcatraz 09 jersey</span></span></p>
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<p><strong><span style="font-size:medium;"><span style="font-family:calibri;">SHORT:</span></span></strong></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">Swim:  8:15 (last 8:27)   9/36 Clydes- 10s less and I’d be 4/36 but other than that.. forget it. Wow, a HUGE Clydes field this year (all puns intended)!</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">T1: 2:03 (last 1:38) – this year I had gloves and long sleeves… last year not!</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">Bike: 43:20 (last 44:39) 8/36   - 19.4mph</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">T2: 1:33 (1:12)</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">Run: 35:22 (last 39:09) – 27/36 – 36 was 3 minutes ahead… I was SOL here!</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:consolas;">OA: 1:30:31 (last 1:35:03) 13/37 – I was a mere 40s off my course record.. but back then the course was .5 miles shorter on the bike, so this is really a course PR</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:consolas;"><strong>Fashion</strong>: Steelhead 70.3 2007 long sleeve jersey, gloves!</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:consolas;">Low 50’s and winds ~15mph</span></span></p>
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<p><strong><span style="font-size:medium;"><span style="font-family:consolas;">Long:</span></span></strong></p>
<p><span style="font-size:medium;"><span style="font-family:calibri;">This is one of my favorite races, because it’s low key local deal, usually 400 people or so (this year 250 – 36 freakin clydes!) and I’ve vowed someday to come back with hardware. This was most certainly not in the cards this year, although I had a unexpectedly fantastic race. I’ve done this every year since 2006 (the inception) and I’ve been working my way up the rankings slowly. There are 2 dudes who often claim 1<sup><span style="font-size:small;">st</span></sup></span>and 2<sup><span style="font-size:small;">nd</span></sup></span>and although it wasn’t the SAME guys, the #1 clyde was 20<sup><span style="font-size:small;">th</span></sup>OA – freakin fast. 1:10! So we’ll see – if the fasthole clydes keep coming to this race I may need to find another one. I just don’t see myself kicking out 6-7min miles on trails… ever! But we’ll see. No time soon at least.</p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Life has been SUPER busy this fall, it’s like summer never ended – activity wise – but yet the kids are in school. It’s been nuts. DS2 has been DYING to go Apple picking and we are literally booked every weekend from August through November. So we decided to take the entire family to this race (95% of my races I go solo – too much stress with the boys driving DW nuts) and then after the race we’d stop at an orchard on the way home since it was, literally, on the way back. And this was the only way to shoe-horn it all in this weekend. Plus, I thought it would be good to let the boys see the ENTIRE process – from packet pickup through finish – and this was such an easy going course and layout it would be a breeze.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">So we bust the kids out of bed at 7 (my start was 10:56 – this is a weird race with a pool swim that puts the slowest swimmers FIRST – so I am always in the 2<sup><span style="font-size:small;">nd</span></sup></span>to last wave). We drive up there (2hrs), and I give the boys the whole tour. As expected DS2 is interested, DS1 would rather play his Gameboy but humors the old man. I get setup, and then we’ve got time to kill so I release them back to their electronic nirvana and go stretch, then start my warmup.</span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">This year they were trying to compress the schedule, so they decided to give “approximate” starts. I check in twice and they are on schedule. So I plan to be back around 10:40 so I can warm up in the warm pool, then get lined up. You know you’ve been around when the check in lady (ALWAYS the same lady) says “welcome back” <span style="font-family:wingdings;">J</span></span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">I do my normal sprint warmup, which is 10min ride w/ hard intervals, 5min run w/ pickups, and a crapload of stretching. Then leave all my gear and go inside to get my swim warmup. I check in again – NOW THEY’RE AHEAD! I’m in the next open lane! CRAP! I work to dryland warmup as I get over there and get lined up and meet my lane mates. I scan for the family.. nope. Well no surprise, it’s a good 12min ahead of schedule. Bah! All the way and they won’t be seeing me. Poo.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">I’m A swimmer, B dude says nothing – fine, and C lady is frantic telling me and B dude “I have to do flips” – ok…. Crazy lady…. Do a freakin flip turn – nobody stopping you…. Apparently THAT was written all over my face. She then tells me she’s never worn this bikini before in a race… OOOOHHHHHHHHHHHHHHHHHHHHHHHHHHHHH I get it. Cool, now I know what to watch for <span style="font-family:wingdings;">J</span></span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">We get told to go over to 6. No, no 5. No 6. No 4. Jesh people, DE-CIDE.  I don’t give a crap! Ok. 4. WHAT? Ok, whatever. I hop in. Crazy Bikini Lady gets in. B stands there.  Then gets in. She does her flip. Nothing interesting. Bummer. Ok, starter dude explains the deal and asks if I’m ready. I say READY. He ask if I’m ready. Um, didn’t I just say READY? I mean I’m all dressed up, wearing spandex, goggles,  the whole deal. I AM READY LETS ROLL. So I say “I AM READY” slower and louder…. Maybe that will help <span style="font-family:wingdings;">J</span></span></span>  GO and I’m off.</p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Ok.. so no swim warmup and I have TOTALLY slacked off on the swim this year. Even for HIM training I MAYBE did 2500/wk. Normally I do about 8000/wk. So instead of a 7:55 that I put for my seed time I’m thinking 9:00 sounds more likely. Cuz I just suck that much.  Well, I rip out an exceptional 100. Not using a watch, but I bet it was a 1:20. Really f-cking stupid, but it looked good. The next 100 was pretty decent. Probably a 1:30, which is about right for this distance. Only difference is someone stole my oxygen and tied lead weights on my arms. Oh yeah, and the crazy lady has passed the quiet dude so she’s coming to get me!! Noooooo!!!!!!</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">I start to really die off on the next 100 and crazy lady gets me. Crap. Just trying to breathe and that’s kind of hard. Arms have given up and cried uncle, so I just force the issue. All brute force. I suck a massive wave on the left, then switch right and catch another CRAP! Swallow a lung full. [email protected]! Actually stood for a second while I coughed up a wave of water. It probably looked like a puked, it was not minor. That’s a first. Anyway, I’m back off. The rest was just a struggle to catch crazy lady, which I had no real chance of. Quiet dude wasn’t anywhere close so it was fine.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">I get to the end, hope out and go – passing crazy lady. She really has to work on her transitions, because she was easily 10s ahead of me and I gained it back.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Short run outside the building, to my gear and time to suit up. Long sleeves are a PIA to get on. Gloves are worse. Got it done and ran like hell.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">On the bike, I started spinning like nuts. There are 2 big hills, very soon after, so I needed to get the legs awake. It worked and I flew over them. In retrospect, maybe I should have spun over them, looking at the power data pushing 500watts was probably not smart. Thank God it was a sprint.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Settle in for a hard but not time-trial effort. Something I learned this year is I always go too hard on the bike. So I pulled back a bit to be able to run. Not much, but I normally have my legs screaming for a mercy killing and this time I just made it hurt “a bit” and breathing was solid. Below threshold effort. Figured I might give up a bit on the bike but I’ll gain more than that on the run.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">It was actually pretty lonely. I got passed by quiet dude and then later took it back. A few guys passed me like I was standing still – clearly Relay guys. I mean really, I’m doing 25mph and you pass me like that? Wow, just Wow. Guessing he was doing >30. Bastard!</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">This course is deceptive. It seems fairly flat. It’s not. Seems like it should block the wind due to terrain. It doesn’t. I think my course best is 20mph with $3,000 wheels.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Not much to report on the bike, I passed quite a few. Got passed by a couple. Nothing interesting. So freakin short, it was over before it began really. I was just getting warmed up. Literally. Man it was surprisingly chilly.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Avg of 202 watts is pretty crappy for me, actually, so I’m not what sure was going on there… maybe a 70.3 2 weeks before? Or all the beer? Nah. Maybe the pizza? Blasphemy! Probably the 2 weeks of no workouts (ok, I rode 1hr and swam 2000 – in 2 weeks). Nah…. Probably the borrowed fork. Messed with my position. Yeah, that’s it. I was 1.5cm too low and that just killed my power profile. Yup. And that’s the story I’m sticking too….</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">If I kicked out a 230-240, which is what I expected I think I would have shaved several minutes and broke 20, and moved up to 4<sup><span style="font-size:small;">th</span></sup></span>place. Still far from hardware. But my legs weren’t trashed, I knew I could run.</span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">At the very end, maybe mile 11 this uber fit looking youngling deviced to “good job” me… ok wait, I’m doing 22 and you’re crawling past me… what does THAT mean? Huh buster? (ok, can you tell my testosterone was showing?) so I decide to take him out. Well, he was having none of it. But at mile 13 he looks back and sees me 20ft back and I hear a “sh!t” come from his lips. BAHAHAHAHAHAH ok that was funny. I totally laughed out loud. Skinny little bugger dropped me like a bad habit on the final 2 hills (same ugly sisters on the way out). Ah, whatever, I didn’t want to catch him anyway!</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Coming into T2 I see my family!! Ya! Say howdy to everyone and truck my way in. Drop the bike, fight with my damn shoes but get them on and then just grab all my run crap and GO. I put it all on, one at a time, as I went. Overall T2 was ok, just those stupid shoes were hard to get on. THAT is totally weird.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">The run starts straight off into a hill. Blah. So I truck up and over easily enough, the legs are feeling GOOD. No wobbly feeling. But it turns into trail almost immediately and soon enough I’m doing some technical crap down and around with some jumping and dodging and switchbacks, so never get into a groove. Uh Oh, my left shin is getting tight. CRAP CRAP CRAP… I pull back a bit and try to hold a normal pace and bring some normalcy for a while. Nothing. Crap. Finally get to some pavement and it did start to help. Ah, it’s all the uneven surfaces then. Got it, will shoot for flat whenever I can.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Another big hill and I pass some folks. That’s new. I’m getting passed by a steady stream, this I’ve come to expect in any race so I just don’t pay it any attention. But ME passing others… sweet. And no, I do not care if they have hardware around their knees or they are 75. Nope, they’re still PASSED baby! <span style="font-family:wingdings;">J</span></span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Around mile 1 I’m feeling good. NOT watching my GPS much, but I know I’m doing a fair pace. So I decide to up it. Ron’s law of sprints…</span></span></p>
<ol><li><span style="font-size:medium;"><span style="font-family:calibri;">If it doesn’t hurt, speed up</span></span></li>
<li><span style="font-size:medium;"><span style="font-family:calibri;">If you can breathe, speed up</span></span></li>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">So I picked it up.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">More technical stuff and I’m alone for quite some time… THAT is actually unusual. Get passed by some seriously cute pace booty who slows down as soon as she passes. Ok, I’m not Complaining but REALLY? What’s up with that? Then she starts walking. Ok, so I pass her. And this repeats for a while. Very odd. She’s clearly not pacing herself as I’m just trucking along.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Around mile 2 I’m working damn hard, but I’m still running the entire deal, even the nastier hills. Still passing people which is just flooring me but also it’s egging me on.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">So I picked it up.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Since I know the course pretty well, I know what to expect.  Once I hit the football field, I know I have a big long flat section, so I decide to just lay it on. Pass a group of 4 walkers. I get to the next hill and pace booty passes me again, never to be seen again. I slow but keep running up the hill, around the backyards – oh hey, they got a fence over there, nice – ah kid sandbox too, they have kiddos – ok, around the crest and into the switchbacks… let’s see if they marked it right this year – YUP! Fully loaded w/ Vols from the cheerleading squad I bet, very energetic – nice – screaming at me to slow down the big hill – yup, I know it’s commmmmmmmming damn that’s a steep hill. You have to side step or just go down it on your ass, it’s REALLY that steep. Ok, I can see the finish – just another switchback, another steep as hill and then pavement. I rip down them all.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Onto the pavement I decide I am NOT at max and it’s less than ¼ mile so what am I doing? I lay pick it up… AGAIN. Soon after one of my triclub buds shows up! Hey Glenn! I can’t talk right now… no, really, I am physically not capable of talking right now – this came out as “EEEEEEHHHHHHHH”. He ran with me and told me to keep going, keep it strong, move my azz, come on, keep it strong! Glenn’s a great guy – he ran me in the last 1.5miles of my very first ½ marathon. He had been done almost 90min and was in jeans. He thought I maybe died. Almost. Anyway I digress….</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">Down the final sidewalk stretch Glenn peals off – I look around for the family – nada. I look again. Nada. I focus on the finish and I. AM. DONE.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">OMG. Wow, ouchie. No pukie but ouchie. They ask me for my chip. I laugh. I cannot even talk yet. Stop my watch. 35:xx?? Really? HOT DAYUM! Wish the fooking lap counter message would go AWAY. 35:17 when it does. COOL! They go get the chip, I clearly cant bend over just now. I smile wave and pretend to talk.  </span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">I walk around and recover. Within 1-2 minutes I’m fine. I go grab a cookie and wander a bit looking for the family. A few minutes later DS2 pops out of nowhere! Well, see here’s the problem. I gave DW my expect finish time for the run… 40 most likely, 45 don’t worry, 60 send the dogs. So I creamed it. OOOPS!  Oh well, no worries.</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">We grab some more cookies, I clear my gear, get shower, and we go to the Apple Orchard (which, BTW they were out of “U Pick” apples… and apples in the store… and about everything else. Jesh. Good thing they had an Apple CANON, Corn CANON, and Pumpkin Canon – that TOTALLY made up for it!! Shooting an apple 100yds at a target was fun!!)</span></span></p>
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<p><span style="font-size:medium;"><span style="font-family:calibri;">The end, PCS Ronbo Tri Season 2010. Ronbo v3 returns.</span></span></p>
 

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<p>YES!  Nice job out there Ron...as usual, very entertaining RR. <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"> </p>
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<p>Ronbo v3 is pretty freakin' awesome.</p>
 

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<p>Yay!  Solid effort out there.  And thanks for a good read with my morning coffee.  Oh and sometimes I find the old "good job", or "keep it up" when somebody passes me on the bike a tad patronizing too.</p>
 

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<p>Great RR!  I loved it!  Thanks for sharing.  You had an awesome race and congratulations.</p>
 

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<p>Entertaining as always nice job!  A few things.</p>
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<p>- What was your normalized power?</p>
<p>- What was VI?</p>
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<p>I think that you need to level that power out and ride 95% of FTP, but that's normalized watts not average and try to keep the VI down to 1.00, which I know is not practical on a hilly course but should be a visual goal.  You have a power device, so 500 watt spikes should be avoidable <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif">.  Stop battling out there on the bike.   I bet you will not only go faster on the bike but you will run faster even though its a sprint. </p>
 

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<p>WOOT!!!</p>
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<p><img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" title=""></p>
 

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Discussion Starter · #9 ·
<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>SpartyGirl</strong><a href="/forum/thread/70378/rr-jhawk-latebird-sprint#post_1949851"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
<p> </p>
<p>Ronbo v3 is pretty freakin' awesome.</p>
</div>
</div>
<p> </p>
<p>Why thank you!<br>
 </p>
<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>KitKat</strong> <a href="/forum/thread/70378/rr-jhawk-latebird-sprint#post_1949865"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Yay!  Solid effort out there.  And thanks for a good read with my morning coffee.  Oh and sometimes I find the old "good job", or "keep it up" when somebody passes me on the bike a tad patronizing too.</p>
</div>
</div>
<p><br>
Yeah, and I shouldn't, but I do. I guess after 45 races I just take it wrong. It's a bad attitude. If they are passing me, they have earned the right to say that to me, I AM inferior. And I think that is what bothers me... that they're PASSING ME DAMMIT! <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif"></p>
<p><br><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Boyerdavea</strong> <a href="/forum/thread/70378/rr-jhawk-latebird-sprint#post_1950392"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Great RR!  I loved it!  Thanks for sharing.  You had an awesome race and congratulations.</p>
</div>
</div>
<p> </p>
<p>Thanks! x2<br><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>mrscoby78</strong> <a href="/forum/thread/70378/rr-jhawk-latebird-sprint#post_1950408"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Ronbo v.3 rulz!</p>
</div>
</div>
<p> </p>
<p>Oh hell YEAH!<br><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/70378/rr-jhawk-latebird-sprint#post_1950416"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Ah, the run is finally coming around.  'Bout time!!!</p>
</div>
</div>
<p> </p>
<p>No shit, right!<br><br><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>niemsco</strong> <a href="/forum/thread/70378/rr-jhawk-latebird-sprint#post_1950661"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Entertaining as always nice job!  A few things.</p>
<p> </p>
<p>- What was your normalized power?</p>
<p>- What was VI?</p>
<p> </p>
<p>I think that you need to level that power out and ride 95% of FTP, but that's normalized watts not average and try to keep the VI down to 1.00, which I know is not practical on a hilly course but should be a visual goal.  You have a power device, so 500 watt spikes should be avoidable <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" style="width:1px;height:1px;">.  Stop battling out there on the bike.   I bet you will not only go faster on the bike but you will run faster even though its a sprint. </p>
</div>
</div>
<p> </p>
<p>Avg Power was actually 207 when i exclude the T1/t2 time it was recording.</p>
<p><br>
NP = 214</p>
<p> </p>
<p>Avg Watts/kg = 2.0, Max = 5.0 - EEK!. Max power was 4 519 UTTERLY inapproriate for a race. Totally need to level it out.<br>
 </p>
<p> </p>
<p>Cadence = 75, which is weak. Need to re-focus on raising that. I mashed, it's obvious.<br>
 </p>
<p>This says it all</p>
<p> </p>
<table border="0" cellpadding="0" cellspacing="0" style="width:144pt;border-collapse:collapse;" width="192"><colgroup><col span="3" style="width:48pt;" width="64"></colgroup><tbody><tr style="height:15pt;"><td class="xl63" style="width:48pt;height:15pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">time</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">Avg Pwr</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">Watts/kg</td>
</tr><tr style="height:15pt;"><td class="xl63" style="width:48pt;height:15pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">30 sec</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">364</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">3.58</td>
</tr><tr style="height:15pt;"><td class="xl63" style="width:48pt;height:15pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">1 min</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">285</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">2.8</td>
</tr><tr style="height:15pt;"><td class="xl63" style="width:48pt;height:15pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">2 min</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">264</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">2.6</td>
</tr><tr style="height:15pt;"><td class="xl63" style="width:48pt;height:15pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">3 min</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">249</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">2.45</td>
</tr><tr style="height:15pt;"><td class="xl63" style="width:48pt;height:15pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">4 min</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">252</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">2.48</td>
</tr><tr style="height:15pt;"><td class="xl63" style="width:48pt;height:15pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">5 min</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">242</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">2.38</td>
</tr><tr style="height:15pt;"><td class="xl63" style="width:48pt;height:15pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">10 min</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">220</td>
<td align="right" class="xl63" style="width:48pt;border-bottom:#000000;border-left:#000000;background-color:transparent;border-top:#000000;border-right:#000000;">2.17</td>
</tr></tbody></table><p> </p>
<p>If I would have paid attention and stuck like glue to 228 (95% of 240, my guessed FTP) then I think I would have easily broken 20mph and raised several spots in the rankings. I just didn't take the pacing seriously on a sprint. I need to if I'm going to shoot for hardware. I need to nail it with precision.</p>
<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>cak73</strong> <a href="/forum/thread/70378/rr-jhawk-latebird-sprint#post_1950699"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>WOOT!!!</p>
<p> </p>
<p><img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" title=""></p>
</div>
</div>
<p> </p>
<p>Uh-huh - OH YEAH BOOOOOOOOOOOOOYAH!<br><br>
 </p>
 
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