Cycle (To Knighton) 1:10:00 [3] 29.0 km (2:25 / km)
20k would have been nicer!
Running race (Newport Duathalon) 18:30 [3] 5.6 km (3:18 / km)
Some guys looked a bit pro, especially the Wrekin College guys with GBR on their arses. People weren't too pro though and I finished 4th or so. Had to ask a guy on the way round his 5k time to try and get my pacing right!
Transition 18 [3]
Just wearing trainers so smashed it.
Cycle 42:30 [3] 23.0 km (1:51 / km)
Set off really nice and settled in behind a (Newport) runner with a tri-bar bike which worked perfectly. Got overtaken by a few roadies, some really fast, but we held our own and swept up the fastest guy on the run who I was worried about. Passing the Start/Finish for the second lap some more tri-bar people passed us over the top of the hill. The Newport runner went with them for a bit and I was expecting him to get dropped so I could reel him in again. Didn't quite work out that way and by the time I realised he wasn't falling back they were well down the road :-( After that a few more people came past who I didn't manage to stick with, but managed to hold one off into the transition. Finished second 'road bike' too :-(, but probably first with flat pedals.
Transition 1:20 [3]
Took it very easy: Removed a layer, took my lycra off, retied my shoelaces: slow.
Running race 21:30 [3] 5.6 km (3:50 / km)
The second run was grim. Getting very hungry, feeling awful, c.3mins slower than the first run but apparently most were feeling that way and my time was about 7th and a similar ~min down from the first run to the winner. Good fun, hard work, practice required. Slightly, but still not fully, convinced that the bike makes a difference - runners can't hide behind their equipment so I'll take their approach which would just be to train harder, lazy cyclists.