Blog de Phil

The triathlon training blog of Phil Barnes

Weekly Duathlon Results


DateRun 1 (2K)T1Bike (15K)T2Run 2 (4K)TotalComment
2017-05-0608:3000:2628:4200:3120:120:58:23CMC Spring Du. Strong headwind on way back on bike. Feet still sore, no run fitness.
2016-08-22XX24:31XXO:24:31Just did the bike (feet still sore/no running). Did a hard effort, but not a PB
2016-08-1508:1700:2724:3300:2318:050:51:47Not too windy on bike. Over-biked big time (230 Watts). Didn't run too well for 2nd run.
2016-08-0808:0200:2425:3000:3718:040:52:38Tough cross wind on bike. Bad T2 couldn't get shoes on. Good 2nd run, but lack of run fitness due to foot problems.
2016-07-1808:0900:2025:3100:2817:560:52:26Moderate cross-wind. Stomach cramps around bottom of rib-cage for run 2 - couldn't push harder; but not bad overall.
2016-07-0408:0400:1924:3000:3017:380:51:04Moderate head wind, but good bike. Tired legs for run 2 from weekend. Wussed out and didn't push as hard as possible.
2016-06-2708:1600:1926:1200:3217:340:52:54Strong headwind again on the way out. Rode with road helmet and baggy shirt. Felt lethargic. Pushed for sub-53.
2016-06-2008:1500:2727:3200:3220:180:57:05Good 1st run. Insane headwind on the way out. Blew up, chest cramp on 2nd run, jogged it in.
2016-06-1308:2300:2026:1900:3217:040:52:40Strong wind from the North. Rode up. Chased down Wyatt on 2nd run.
2016-06-0608:2100:2226:2400:2317:190:52:51Very strong headwind heading out on bike. Did not ride up so no warm up.
2016-05-3008:2700:2326:1800:2417:090:52:41Hot. Strong headwind heading out on bike. Did not ride up so no warm up. Pretty good for SB.
2016-05-2309:4300:2525:3900:3519:060:55:39Dead tired after massive training weekend. 12th workout in 4 days.
2016-05-0707:5100:2026:3600:2418:020:53:12CMC Spring Du - Pretty good for first hard Du of the year (only 2nd time biking this year). Post-marathon. (PB for Spring Du)
2015-08-1708:2100:2225:0800:2417:350:51:5440* with humidex again! Strong wind going out on the bike. So-so mojo. Felt like I couldn't get all cylinders firing tonight. (Drove up, no bike warmup)
2015-07-2708:0000:1925:1300:2517:400:51:3840* with humidex. Lost a few seconds on bike. Faded on 2nd half of 2nd run. Had wicked sh*t cramp for the last 500m.
2015-07-1308:0600:1924:5700:2717:120:51:01Very hot. 2nd run felt strong, surprised not faster.
2015-07-0608:2000:1924:4300:2617:020:50:54Very hot. Felt sluggish on first run. Solid bike.
2015-06-2108:0300:2225:0600:2516:510:50:47Couldn't get foot in bike shoe, wasted a bit of time. Tail wind on the way back. Can't swing leg over new bike for fast T2. Ran well.
2015-06-1508:0300:2225:1600:2117:090:51:13First du with new bike. Slight headwind on the way out. Felt good.
2015-05-0507:5800:1327:0600:2117:520:53:30CMC Spring FunDu in Long Sault. Good effort. Low mojo on run 2.
2015-04-2708:4700:2627:2600:2317:230:54:28First Du of the year. Tricky wind on bike. Cool and drizzly. Not much winter biking!
2014-09-2007:5400:2425:2200:2317:220:51:27CMC Fall Du in Long Sault. Headwind going out on bike. Controlled first run, biked hard, ran as best I could at the end.
2014-08-1808:2700:2129:2100:2819:12O:57:512-15-4 with Andrew. All out. All Andrew.
2014-07-2107:4600:2124:5500:2217:300:50:56Hot. Faded on second run.
2014-07-1407:5600:2324:4000:2216:220:49:44PB! Awesome. No wind on bike. Ran hard. Felt good.
2014-06-23O5:5700:29O:23:3900:2311:02O:41:321-10-2 with Laura.
2014-06-1608:0200:2125:2600:2017:070:51:17Starting to lose my MoJo. Feeling tired.
2014-06-0908:0900:2124:3200:2516:470:50:17Whoo-Hoo! PB. Hot. Neutral/minor wind from South. Ran with one of Andrew's Shoes. Left =10.5, right = size 8.5.
2014-06-02O5:5600:33O:24:1400:2011:11O:42:171-10-2 with Laura.
2014-05-2608:2800:1925:1400:2417:270:51:52Smokin! Fast bike - neutral wind. Felt good, think I can still go a bit faster.
2014-05-1908:1800:2226:1700:2617:310:52:55Pooped after VDC plus 50K hard bike ride. Surprised to go sub-53.
2014-05-1208:0900:2126:0600:2317:190:52:19Didn't feel the Mojo, but a surprisingly good result. Didn't use aero helmet.
2014-05-0508:3800:3425:4200:2217:210:52:37First hard du of the year - surprised with a sub-53. Turned myself inside out to get it. Glad I was able to dig that deep so early.
2014-05-03O5:3500:30O:24:0200:2210:45O:41:13CMC Spring Du with Laura. 1-10-2.
2013-09-2111:2300:2733:1000:3324:191:10:00CMC Fall Du with Laura, in the cold rain. She set the pace and pulled the whole way. Awesome.
2013-08-1908:0600:2325:3700:1717:160:51:42Awesome. Neutral/No wind on bike. Slammed my stem as low as it goes. Ran hard on Run 2 - even had popcorn calves.
2013-08-1208:1400:2626:1800:3517:240:52:58Felt good on 2nd run, until last 1.25K.
2013-07-2908:0100:3326:3300:2717:220:52:57Wind was weird on bike. Didn't have my best MoJo, but still pushed pretty hard on the 2nd run. (SB)
2013-07-2208:2800:2226:1300:2818:010:53:36Okay. Bike was tough. Lolly-gagged most of the way. Pushed hard on last K of run.
2013-07-1508:3300:3531:4901:0323:551:05:5840* with Humidity. Sick as a dog. Ran hard, and then had nothing for the bike. Oh well.
2013-07-0808:2700:3826:3700:4019:130:55:38Tough Du. Rode up, and was running late. Basically 15K Hard ride, 20 seconds get ready and get heart rate down to Z2 and boom- off we go for run1. Bike wind was neutral. Stomach cramps on 2nd Run. But.. a Season's Best.
2013-06-0308:4400:2528:2900:2918:230:56:32First hard du of the year. 8 days post-marathon. Felt good. Very strong headwind on first half of bike.
2013-05-0409:5100:2030:3600:2720:521:02:08CMC Spring Duathlon in Long Sault with Andrew. Made him pull the whole way :-)
2013-04-29O5:1700:37O:22:3100:24O:9:52O:38:431-10-2 with Andrew. Took it pretty easy. First du of the year.
2012-09-2207:3700:1626:1300:1117:060:51:25CMC Fall Du @ Long Sault. Way too fast on first run. First K @ 3:38 !!! Oh well, fun times. I was very happy when this was over!
2012-09-1708:0900:3125:3800:2616:540:51:42Last du of the year. Decided to let it rip and see how fast I could go. Wind was a bit weird on the bike. 2nd fastest Run 2 of the year.
2012-09-1006:2600:2626:3800:2414:00O:47:561-10-2 EZ recovery 48 hours post Esprit Ironman.
2012-08-20O4:3100:30O:22:2100:19O8:45O:35:581-10-2 with Andrew. Pushed the little guy pretty hard. Nice effort.
2012-07-3008:1800:2226:0800:2717:260:52:4436 degrees (but it didn't seem too terribly hot). Didn't get a "bike warmup" in before the du, and bike felt a little sluggish. Loud clanging sound on bike startled me, thought something fell off bike, and so took last 1/3 of bike at an easy pace just in case. (I don't think it was anything off the bike).
2012-07-1608:5000:2327:0600:3019:010:56:03Nice and easy for a change. Went about 80% RPE. Felt calm and in control. Pretty good time considering.
2012-07-0907:4500:2225:1100:1816:560:50:35Well that's nice, another PB. Good conditions.
2012-06-1808:0400:2824:2600:2317:170:50:41Awesome! PB!!! (Got a couple of "Sling-Shots" on the bike, but certainly a clean, honest bike). Feeling great. Had a good biking weekend prior with 100K + 70K rides. Feeling good!
2012-06-1108:1100:3025:4200:3418:520:53:5236 degrees +. Ran out of steam on the second run.
2012-06-0408:0200:2225:3200:2217:130:51:35Okay, this week, I put the right air pressure in my tires. would have been a PB for sure except I had to stop and tie my shoe 2x on the 2nd run. Lost 17 seconds!!!.
2012-05-2808:1300:2626:0900:3316:500:52:14Amazing night. 2nd run was unbelievable. 2nd fastest Du to date. (Didn't run much last week - maybe that's the key!) - oh, but I did raise my seat 2cm.
2012-05-2108:4300:2727:0800:3410:40O:47:34Only did 2-15-2. DEAD TIRED after Victoria Day Chase. Had Tri-bike with new Vittoria Corsa EVO CX Tires. I think they made a big difference.
2012-05-1408:1900:2926:1800:2517:160:52:50R3 with clip-ons. Fast wind on the way back from bike. Nearly PB - best in the past 3 years. Solid 2nd run (CupaJoe was pacing me).
2012-05-07O5:5000:2526:5700:3812:13O:46:061-10-2 with Laura. She totally rocked the bike. Awesome effort.
2012-05-0507:5500:3628:3000:1517:000:54:18CMC Du in Long Sault. Felt good. Bike seemed faster, but perhaps I still haven't found my legs (also low tire pressure). Nice 2nd run.
2012-04-1208:3200:3728:3800:3417:380:56:00Cool night. Windy on the way back from the bike. Biked with jacket on (aka parachute). Felt great on 2nd run.
2011-09-2407:4600:2726:3700:2518:370:53:54CMC Du in Long Sault. Blistering 1st run. 1K @ 3:46. Hammered on the bike. Ideal pavement / weather. Ran out of gas on the 2nd run. But awesome time (Considering lack of physical activity in the preceding 12 days!)
2011-09-1208:0700:3027:0000:3218:270:54:38Bike conditions seemed tough, but felt like I was giving it 100% the whole time. Cool and overcast. First run was fast but seemed easy.
2011-08-2908:1700:2627:2000:3418:010:54:40Raised bike seat again! Felt fine. A bit of wind on the way out on the bike. First run didn't feel as fast as it way. 2nd run felt okay. Not bad considering bummed heel.
2011-08-0109:0700:3427:0900:2819:390:57:00Tried to take it slow on first run intentionally. But still didn't feel energized on the bike or second run. Pretty tired.
2011-07-2508:3300:2426:3000:3017:590:53:59Cool weather. Good bike (Adjusted position, plus 70k+ biking earlier in the day); held back a little on Run 1. Felt pretty good. SB!
2011-07-1808:2900:2927:4300:2420:530:57:59Hot and muggy. Honestly felt good on second run, but apparently was running very slow!
2011-07-04O5:1900:4327:0900:2210:55O:44:291-10-2 with Andrew. Pretty hot, but not unbearable. 4 min PB for Andrew.
2011-06-2708:1900:3028:2200:2118:460:56:19Warm. Sucked on the bike, felt like I had no power. 2nd run was tough. Slowed down big time after the turnaround; surged on last k, but felt terrible.
2011-06-1308:1500:2927:3800:2417:510:54:38Cool and overcast. Better bike. Raised seat a bit. But, perhaps a fast night for biking anyways? Not bad considering terrible state of fitness.
2011-05-3008:2100:3828:0400:3417:440:55:35Hot! First warm night of the year.Bike felt tough, but looks like it was an SB -- still early. Need to get faster on bike!!!
2011-05-2308:3700:3429:3400:2714:55O:54:10Tired after Victoria Day Chase. Ran 1st K on 2nd run, and then circled back with ChantalMP. Probably ran 2.75k for 2nd run. (Guessing on Run1 and T1, I forgot to Split my watch)
2011-05-0908:1700:3428:3900:2517:220:55:19Died on the bike. Good 2nd Run.
2010-08-3008:1600:2326:2600:3020:470:56:23Hot and Humid. Good Bike. Good first 'k on 2nd run, after that; had to jog it in.
2010-08-1608:1800:2726:4600:3018:250:54:28Good effort, took 1st K slowly. Strong wind in face on the bike-out. Felt good on run 2.
2010-08-0908:0400:3126:2900:2722:500:58:24Brutal humidity. Burnt all of my matches on the bike; wicked calf cramps on run2 - gave up, and walked most of the last 1.5K.
2010-08-0208:3800:3027:5500:2519:160:56:50Stopped to help someone on bike (again), lost time. Died on Run 2 trying to out sprint Steph; walked last 100m.
2010-07-2608:1300:2327:4700:2518:090:54:59Good effort. Stopped to help someone on bike, lost time.
2010-07-1908:0800:2626:4200:2418:030:53:44Warm, nice night. Fast run.
2010-07-1208:2500:2226:1300:2018:430:54:05Hot, but no wind.
2010-07-0508:3100:3027:4100:2720:460:57:56Hot and Humid, not bad considering.
2010-06-2208:1400:4126:1700:2818:190:54:01Good bike. Little Wind. Warm but not humid.
2010-06-14O6:17X28:54X12:36O:48:081-10-2 with Andrew
2010-06-0708:1500:4327:5400:2519:570:57:16First hard du of the year. Back cramps from bike on 2nd run. Moderate X-wind on bike.
2010-05-17XX28:29XXO:39:17On road bike. Did 1-15-2.
2010-05-10XXXXXO:56:181-10-2 with Andrew
2010-05-03XXXXXO:52:451-10-1 with Laura
2010-04-26XXXXXO:59:591-15-1 (run w/ Laura, Bike w/ Andrew)
2009-09-1408:1900:3828:0500:2518:310:56:00Rainy. Wore long sleeve. Overheated. Bike = no mojo. Ran topless last run - felt good on 2nd run.
2009-08-31O5:5900:3828:2100:2912:41O:47:311K-10K-2K with Andrew.
2009-08-1008:0300:2626:5900:2020:030:55:52Blah. Humid and Muggy. Total death march on 2nd run.
2009-08-0308:1800:2826:1400:2618:010:53:27Wind not too bad wind. Good clean bike.
2009-07-2008:1900:2026:4400:1818:450:54:27A little warm on 2nd run. Nice bike. Liam chased me down at the last K.
2009-07-1308:0000:2627:3400:2518:230:54:49Windy bike. Felt like I ran well out of T2.
2009-07-0608:3000:3426:0700:1717:550:53:24Bike, slightly draft assisted =) maybe 20-30 second advantage. Ran toe-to-toe with Mario. Iron war part deux. Sprint to the finish.
2009-06-2208:0400:4126:4000:3319:510:55:49Hot. Weird wind on Bike. Shlepped my way through the last run.
2009-06-0108:5400:3726:4200:1618:060:54:37Light drizzle. Little to no wind. Good Effort.
2009-05-1808:4600:4027:3000:2418:590:56:20Not bad considering 5K race earlier in the day. Still riding into wind on first bike segment.
2009-05-1108:0700:4829:2700:2720:090:59:02Way too hard on first run. Bad T1. Slight wind on bike heading out. Lost chain. Stopped to help Guylaine. Ran out of gas with 3K to go on run 2.
2009-05-0409:1500:4326:4300:2917:310:54:45Nice weather. Caught Mario on second run - Ran toe-to-toe. Really pushed it.
2009-04-2708:4900:4530:1500:2922:211:01:30Windy bike heading out - 30* Good crowd tonight. Serious work ahead of me.
2008-09-2208:0800:4027:4800:2219:470:56:49Road bike. Jogged in last 2.5 km.
2008-09-0807:5700:2525:4400:2417:030:51:34PB! Cool. Raised seat on bike 1.5 to 2cm
2008-09-0108:2000:2526:2800:2520:110:55:50Warm. Lost chain on bike. Got a stomach cramp on second run. Jogged it in.
2008-08-2508:0000:2526:1100:2517:540:52:58Nice night, stomach upset on second run
2008-08-1108:1800:2526:2000:2417:160:52:47Overcast, no wind.
2008-08-0408:0200:2626:2500:2617:030:52:24Sunny, but not too hot.
2008-07-2808:0600:3526:3900:2617:360:53:23Overcast, little wind, a little drizzle
2008-07-2108:3400:2626:5200:1818:040:54:18Hot but not muggy
2008-07-0708:3300:3726:5900:2918:380:55:17Warm, not too muggy