monday, september 22, 2014 number of members: 8851   
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for Monday Sep 22 2014
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"If it wasn't for bad luck, I wouldn't have luck at all." --- Albert King (Musician)

Passing of a Dear Friend:
TriRudy is saddened to announce the passing of Don Leroux in Airdrie, Alberta. Don had been diagnosed with ALS and passed away in his sleep over the weekend. Our thoughts go out to his wife, Rose, and to son Paul and daughter-in-law, Lynn. Poppy, you will be missed.
(We've spent a lot of time together... yes, he'll be missed.r)

*swimottawa SWIM CLINICS (LIMITED SPACE) (Tom Anzai)
*swimottawa spots open INDOOR salt water (Tom Anzai)
Team Training at the Rideau Street GoodLife (Karolyn Boyd)
Army Run Recovery Yoga Class (Kelly Magee)
Wanted to borrow/rent: Bike Box (Ross Macdonald)
2014 Army Run Pace Team: Bravo Zulu. How we did. (mark wigmore)
Euro Sports Free Monday Night Drop-in Runs (Adam Eikenberry)
Was this bike yours (paul heffler)
The winningest team in Canada - from just $75/mo! (Technosport Coach  Duane Jones PhD, CSEP-CPT)
For Sale: 2014 Half Marathon Women's shirt (Michèle Simpson)
For Sale: Cervelo S5 Aero road triathlon bike Di2 (martin zollinger)
Adamo Prologue Saddle (Emmanuel Tousignant)
For Sale: Isaac Force 55 cm frame (Carl  Kiiffner)
For Sale: Powertap G3 Alloy Wheelset Powermeter w/ (Marc Allain)
Various items for Sale (Rob Lefebvre)
For Sale: Various items for Sale (Rob Lefebvre)
Ironman Mont Tremblant Race Report (Gary Banks)
Ironman Wales (Geoff Williams)
2014-Sep-16 ABC 15km Time Trial (Celia McInnis)
FOUND @ Army Run - Prescription sun glasses (Iryna Abramova)

Welcome to
 Brian boake        ottawa 


 Tom Anzai   (General Comments)
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Rated 5 out of 5 at our last FR Clinic!

Our Level 1 and Level 2 structured Front Crawl clinics are designed for swimmers who want to perfect their swimming stroke. We do this by focusing on stroke improvement rather than lap swimming. We use specific progressive drills to improve your technique and make you swim longer, easier.

Next classes:

Level 1: Saturdays 3:30-5:15 pm, Oct 18 - Nov 29, 2013 AND Saturdays Jan 17 - Feb 28, 2014 @ Brewer Pool

Level 2: Saturdays 3:30-5:15 pm, Mar 28-May 9, 2014 @ Brewer Pool

*Other dates available upon request

Join long-time coach and swimmer, Tom Anzai, as I teach you the following techniques:

  • explain the latest swim techniques in simple terms

  • demonstrate using dry land and in-water drills

  • in-water practice

  • personalized drills to correct inefficiencies

  • video analysis to showcase your technique development
    Learn from the swim experts in a personalized environment and with a certified coach with decades of experience.

    Find out more and register online!

    Read the testimonials

    Visit us on Facebook to see what we're up to
  • Tom Anzai
    *Ottawa's swim specialists: Triathletes, Masters, age group, stroke improvement, Speedo/TYR/Nike suits and equipment.
    Twitter Tweets and
    Swim Ottawa on Facebook.
    A proud TriRudy Award sponsor and $$ donator!

     Tom Anzai   (General Comments)
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    We have select spots open for our Masters swim program Sept-May. Practices take place weekdays at the JCC salt water (Carling/Queensway area) + Sun @ Carleton U pool. We have just a few spots open noon, and night. If you are willing to do all strokes and learn competitive starts/turns, we may be the club for you.

    More info about our Masters program

    Tell us about your swim skill and approx time for 100m FR. Click to send an email request. Spots are limited!

    Hope to see you pool side!
    Tom Anzai
    *Ottawa's swim specialists: Triathletes, Masters, age group, stroke improvement, Speedo/TYR/Nike suits and equipment.
    Twitter Tweets and
    Swim Ottawa on Facebook.
    A proud TriRudy Award sponsor and $$ donator!

     Karolyn Boyd   (General Comments)
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    I am a personal trainer and nutritionist at the Rideau Centre GoodLife. If you are looking for a ultra cool and super fun workout, sign up for one of our team training sessions and come see for yourself how great they are for strengthening and toning your body in an efficient manner! You can also learn a few tricks!

    Here are the sessions offered in the near future:

    TRX team training with Simon Becker starting September 22nd, 2014 (Mon, Wed and Fri at 12:00 noon for 18 sessions - 6 weeks)
    $299 for members and $399 for non members.

    Kettlebell Bootcamp with Terry Wood starting October 6th, 2014 (Mon and Wed at 1:00pm for 12 sessions - 6 weeks)
    $199 for members and $279.00 for non members.

    Kettlebell Bootcamp with Terry Wood starting October 14th, 2014 (Tues and Thurs at 6:30pm for 12 sessions - 6 weeks)
    $199 for members and $279.00 for non members.

    TRX team training with Georges Poulin starting November 4th, 2014 (Tues and Thurs at 7:00 am for 12 sessions - 6 weeks)
    $199 for members and $279 for non members.

    If you are interested, give me a call between 9am and 8pm daily during the week at 613-567-0037 at the Rideau Street GoodLife or email me!

    Karolyn Boyd

     Kelly Magee   (General Comments)
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    Participating in the race this weekend? Join me on Sunday at 6:30pm for a recovery class consisting of yin yoga stretches, foam and ball rolling, and major relaxation! Recovery is preparation for your next race...Make this investment in yourself!

    Where: Adishesha (Wellington West)
    When: Sunday, Sept 21, 6:30-8:30pm
    Cost: $20+HST
    Kelly Magee

     Rudy Says: and the rains came

     Ross Macdonald   (General Comments)
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    Hi TriRudyites,
    I am going to Europe on 28 Sep for two weeks and I am looking to bring my bike. Does anyone have a bike box I can borrow for two weeks please?

    Ross Macdonald

     mark wigmore   (General Comments)
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    This is the report from the 2014 Army Run Pace Team. How close we are to time is only one element of pacer success, but it is at least some thing we can measure, make into bar graphs, claim bragging rights, or ignore as we see fit. So here are the results for your analytical pleasure.

    For the 5K, we had 6 out of 7 pacers within 30 seconds of time (and 7 out of 7 within a minute). Patrick Mackenzie at 20 minutes was the best bunny coming within 4 seconds with honourable mention going to Andy Fong at 30 minutes who came within 6 seconds. Outstanding!!!

    For the half marathon, we had 22 out of 26 pacers within 1 minute of time (and 18 out of 26 pacers within 30 seconds!!) We had all pacers within 2 minutes of time. Anthony Parsons at 1:35 was the best bunny coming within 2 seconds of time with honourable mention going to Rachel Clewley at 230 coming with 4 seconds. There were 6 other pacers who were 10 seconds or less from time. Incredible!!!!

    I think that is outstanding work.

    Mark Wigmore
    Army Run Pace Team Organizer
    mark wigmore

     manny agulnik   (General Comments)
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    MAJORCA- Paradise for nature lovers. Posted on
    is the 2015 8 day/ 7 night individual self-guided cycling tour.Luggage moved daily. Breakfast and dinner included.
    Almond blossom tour date is February 13th. What a wonderful opportunity to escape winter. Many other dates available for this tour.

    Not shown but available are:
    The Majorca hotel based tour.
    The Majorca "Bull's Eye tour goes through the heart of the island.
    The Majorca with "Charm" tour is stylish and relaxed from Coast to Coast.
    ALL the above start in early March.

    AND then there is the Majorca TRAINING CAMP from 28th February to May 26th Cost from $134 Canadian per person double including 4 star accommodation with half board.Minimum 4 days. A choice of four different levels of training led by expert ride leaders. Space subject to availability. Also available are carbon frame road bikes for rent and airport pick up.
    The above TRAINING CAMP is still not on my website BUT email for information.

    NOT your usual licensed TRAVEL AGENT.

    manny agulnik
    2006 City of Ottawa Bruce

    Timmerman Award Winner

     Adam Eikenberry   (General Comments)
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    It's Monday again and time for Euro Sports Free Monday Night Drop-in Runs. No membership or registration is necessary, just show up dressed and ready to run, everyone is welcome. The group meets at Euro Sports (250 City Centre drive Unit #124) at 6pm every Monday except for Holidays. The runs range between 5-10km at a recovery effort.

    This week's run will be around 6km at a recovery effort (great way to flush the legs for those who ran the army run...)

    See You all there!

    Adam Eikenberry
    HBKin, MSc Kin, CK
    Euro-Sports/Foodery/ Dal-Cin cycling Team
    Euro Sports Running Team

     paul heffler   (Announcements)
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    If you or someone you know had one of those 1.5 bikes ( is a normal bike in front and has a rack on back with foot pegs and handle bars for rear passenger on back ... Usually a child sits on the rack... But for luggage too. Rear passenger cant pedal. ) stolen let me know. The one ive encountered seems to have been repainted. Is now green but no brand. I have a photo of it if you think its yours. Kind of unique bike
    ** has tan " fat mac" tires on it if that helps**

    paul heffler

     Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
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    Join the winningest, largest, Master's team in Canada - FROM ONLY 75$ PER MONTH!

    Technosport - we get the job done! We are the largest and most accomplished master swim and tri club in the country WITH THE MOST PRACTICES FOR YOUR MONEY!

    We are in operation 12 months a year. We have, and have had many of the most elite swimmers and triathletes in Canada on our team.

    Our Coach, Duane Jones, received the prestigious Canadian Excellence in Coaching award, a recognition of his coaching excellence.

    Technosport’s specialized programs are designed for Beginners to World Class Athletes who wish to compete in triathlons, running, cycling, or masters swimming - or just be fitter.
    We also offer nutrition and weight loss programs to go hand in hand with your fitness.

    Technosport's bottom line - we have leading edge stroke technique building YOU to peak fitness.

    Check out what we have. Join us!

    Technosport Coach  Duane Jones PhD, CSEP-CPT
    A proud TriRudy Award sponsor and $$ donator!
    Check out Facebook for more tips on training, motivation and nutrition.

     Michèle Simpson   (For Sale/Rent)
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    My guy registered me and ordered a womens's too big. Does someone want to trade for a small?
    Michèle Simpson

     martin zollinger   (For Sale/Rent)
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    Mint condition Cervelo S5
    Full Electronic 10 speed Ultegra.
    Upgrades to Dura-Ace brakes
    54cm frame size
    Comes with clip on aero bars with electronic satellite shifters to use as full triathlon set up

    Pictures here:
    martin zollinger

     Emmanuel Tousignant   (For Sale/Rent)
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    Used for one season. Perfect condition.

    Asking $90.

    Emmanuel Tousignant

     Carl Kiiffner   (For Sale/Rent)
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    Well maintained frame - no crashes and almost entirely unblemished. Complete with FSA headset and PRO stem and seat post. Black, all carbon frame and fork (save the aluminum seat stays). Light, very stiff and looking to be used instead of stored. Photos available.
    Carl  Kiiffner

     Marc Allain   (For Sale/Rent)
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    An almost brand new wheelset of the Powertap G3 alloy powermeter. Purchased in February and the rear was only out on one 70km ride and the front wheel was never installed.

    I will also throw in an unread copy of the training book "Training and Racing With a Powermeter"

    Info on the wheels can be found here:

    Marc Allain

     Rob Lefebvre   (For Sale/Rent)
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    Various items for sale :

    Sugoi, gray front, black back vest, Large, $ 20
    Helly Hansen, gray black shell ski jacket, Large, $ 50
    Sierra Designs, blue sky shell ski jacket, Large, $ 50
    Logo City Crash Bike rack $ 20
    Rossignol B2 skis, 174 cm, Look bindings, $ 50
    Salomon Crossmax skis, 170 cm, $ 50
    Thule XT Foot Pack, $ 50

    Please feel free to call if you have any questions or if you would like to see phots, 613 361 4901 /
    Rob Lefebvre
    Team Cornwall Member, Cornwall Multisport Club, Great Raisin River Footrace, Cornwall Triathlon

     Rob Lefebvre   (For Sale/Rent)
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    Various items for sale :

    Sugoi, gray front, black back vest, Large, $ 20 Helly Hansen, gray black shell ski jacket, Large, $ 50 Sierra Designs, blue sky shell ski jacket, Large, $ 50 Logo City Crash Bike rack $ 20 Rossignol B2 skis, 174 cm, Look bindings, $ 50 Salomon Crossmax skis, 170 cm, $ 50 Thule XT Foot Pack, $ 50

    Please feel free to call if you have any questions or if you would like to see phots, 613 361 4901 /
    Rob Lefebvre
    Team Cornwall Member, Cornwall Multisport Club, Great Raisin River Footrace, Cornwall Triathlon

     Gary Banks   (Race Reports)
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    I have finally carbo reloaded and recovered enough to follow up my IM MT 70.3 Race Report with a recount of my Full.
    My 70.3 in June was incredible. I really felt that my strategy paid off and I was able to race it to a 5:49 result. For August I naively thought that just maybe I could double that result and get in under 12 hours. That dream disappeared from the radar around 60K into the bike.
    My swim went exactly as planned. I got pushed around a bit more towards the beginning but just kept plodding along and finished in 1:21, just slightly more than double by 70.3 result. I was exactly in the middle of the 111 55-59 year old men.
    The plan was to hold back on the bike and keep my HR low while hopefully holding at 30 km/hr like in June. That worked for 60 km but the stronger winds took their toll and I found that I was working way too hard to maintain 30 so I wisely backed off to keep my HR down. My focus was to be to run the run. I finished the bike in a little over 6:30 but well fueled and feeling strong. The bike is usually my strongest leg but I actually slipped a couple of positions to 57/111 due to my conservative strategy.
    On to the run I was feeling ok but really felt that I was slipping into survival mode but made up my mind to try to hold a 6:00 /km pace for as long as I could. I was expecting to start fading past the halfway point but that never really happened. Doing the math during the run I determined that if I could run the run I would make my realistic goal of under 13:00 hours. Although I had lost my unrealistic goal of under 12, I could still achieve all of my realistic goals. This was to be my first and last Full Ironman so I needed to avoid the very strong temptation to walk or I would need to do this again to achieve my goal. I ended up finishing the run in just over 4:30 and improved 20 positions to 37/11. My overall time was 12:50 which for a finisher like me was awesome.
    So the year of Tremblant is done. Next up is the Dopey in January and then a year to qualify for Boston.
    For 12 hours and 50 minutes I swore that this would be the last time; however, now that I have had a chance to reload and recover on a cruise ship in the middle of the caribbean, you never know...

    Gary Banks
    Gary Banks

     Rudy Says: Gary... It sounds like you've had one amazing year. And with the start with the do Dopey one would have one leg of the Rudy award under your belt for 2015. Remember the CSM (bronze level or higher) will be be offered as an alternative to the 52 Gatineau ski loppet for RA'15.

     Geoff Williams   (Race Reports)
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    Ironman Wales 2014 (Not short)

    When I first heard of this race I had to put it on my to do list, after all it was an excuse to race in the country I was born in and get to visit the relatives. A full year ago on my way to Savageman I pulled the car over and signed up when the race opened. I was in. Pretty sure Wales would be tough but so is Savageman.

    Trained lots over the summer with lots of my friends and found more hills to ride than I ever did before. There are some 8000 feet to climb on the Wales bike course. I muttered the words "shut up legs" quite frequently.

    IMWALES is located in Tenby on the Pembrokeshire coast in the west of Wales. A very small but very popular seaside resort town. IM causes this town to swell to capacity. I stayed in a small hotel outside of town within walking distance to try and avoid the noise hustle and bustle. It was a good choice.

    Registration was very much a less busy affair than the ones in North America. The expo about 6 vendors. At registration they had the All World Athlete bags right in front, no waiting very smooth but it would have been smooth for everyone. Parking and driving were a bigger issue. I went straight to the beach after for a swim. I had to get used to cold salty water. Well after about ten minutes of being tossed around like a cork I'd had enough and tried to swim back to the beach. Whoa if this is what race day is going to be like it will be tough. Shaken and stirred, I would have to get a grip of myself to get through another bout of that.

    Saturday another beautiful day arose. Some chit chat with the other athletes at the hotel surmised that this race would be memorable. I had a quick bike in the morning to see if everything worked then a quick 20 minute jog to the beach. Saturday’s swim was far better and I crossed my fingers that tomorrow would be the same. Back to hotel for lunch and my cousin the Welsh Ironman Sherpa arrived. So bags packed and back into Tenby to rack and stack! T zone was well laid out and the T zone captain made sure everything was the proper way. Even had a bike cover. The last 3 years had been monsoon conditions. Conditions were forecast to be good, no monsoons!

    My cousin Andrew and I then took a convertible tour of the bike course. Very cool I didn't have to drive. Second and third loop (the same) are hilly, whoa! 16% grade for a couple of hundred meters out of Wisemans Bridge and some very technical descents into Saundersfoot. Oh and about a mile of climbing out of there. These were the last hills of the loop and this loop would be repeated twice.

    Sunday morning 4am I'm up with a porridge and a cup o tea. Andrew and I head off in the dark, we can hear the transition. It's also blowing a good breeze. I could not find extra bike bottles so I only had 2 bottles for the bike then I'd switch to their Isotonic drink. Bike set, clothes stowed a quick hug of support and I'm off to get into the wetsuit for the one km walk to swim. They give you a bag to put shoes in for the run back to T1 and you stow it on the railing. So we've been cheered on by thousands on our penguin walk to the sea and we've all made it down to the beach and it's still not quite sunrise. They played the Welsh National Anthem recorded from a rugby match and half the crowd was singing it as well. It was quite something.

    I lined up about a third the way back and assessed the wave action as choppy close to shore. Not too bad. Apparently the lowest tides in years. Ok, we were off like lemmings into the sea. Temp was 17 C and a bit wavier than I thought, I could not see the person beside me as the water was cloudy and didn't see the heel that came up and gave me a fat lip. I finally got to the first buoy and around the corner for the long stretch of the triangular course. That went well except I punched some kind of a small marker buoy I couldn't see. Next right turn was completely different and the sea was quite wavy and would have been great for body surfing. A bit of a struggle but I got to shore. 34 minutes not bad. Do the loop on the beach and back into the water. Whoa! The waves are now about 4 feet higher. A couple of jumps over the waves and in I dive. I'm swimming but I'm being tossed from side to side. I can see the waves on my left just dropping off as they go over me and on some I'm being launched out of the top with my head and shoulders clear of the water only to face smash down into water. Not nice and it takes forever to go to the first buoy. The swim across was bit more wavy but turning back to shore was a carnival ride. 7 minutes longer for this loop. Up the stairs and off to find my bag. Hmm, not too many bags in the AG gone. I put a bottle of warm water in there and I wash my face and body as I get out of my suit and then run across town to T1. Long run, wild crowd.

    Bike for me was fairly uneventful as I kept a steady effort and the scenery was marvelous. The tune up at Greg Christies paid off as the bike worked flawlessly. Outbound leg had a nice tailwind and was fairly flat. One scary hill down to a beach went into single lane then down to a couple of feet wide and was sand blown followed by a lovely hill. Except for the sand there would be plenty of this down and up. Every town had a crowd that was going nuts cheering; Pembroke was crazy considering it was an out and back only. Roads were in pretty good shape and my assessment had me somewhere in the top ten of the AG. Hard to tell as I couldn't see everyone's numbers. So more hills followed by more hills which had some great descents and flats, so a little bit for everyone. By 4 hours I had switched to the races Orange Isotonic drink. Wasn't too bad but I could feel my tummy gurgle a bit. I ate lots and for this race I used mostly GU products which seemed to go well in training. Felt strong for the whole bike including hills and wind. My plan was to hold a steady effort throughout and felt good when I got off the bike. I knew I’d be at least a half hour longer than usual just based on the amount of climbing.

    In T2 I saw a fellow with the next number to mine. Hmm same AG and there were only a couple of bikes on the rack. I followed him out of the tent but he was running a bit faster than me so without run course knowledge I held back a bit, maybe I'd get to reel him in later. Well, it wasn't long before the uphill started. Think Fortune hill but 2 miles long. There were some flats but not much. Well I had my first pottie stop outbound, it would not be the last. The run was going well but I was afraid to shred the quads running downhill so I went with gravity a bit until I had to start slowing down to stop pounding my legs. Coming in to finish the first ten k the Isotonic started to dislike me and I had to get to the go hut. Unfortunately it took some time then off for lap no 2. Legs were fine but now I didn't know who was who in AG. So back up the hill more pottie... But coming back into Tenby you have to make all these turns and run along all these little streets. Crowds are crazy but the smell of cigarettes and fish and chips was a bit much. Well now I didn't think I'd make the go hut so I was running in earnest to get to it. Made it but my guts were in turmoil, I was in agony. So another long pottie visit wasn't helping. Hoping I could finish. So off for round 3 and I stopped with the isotonic and went to coke and water. I felt much better and no huts on the lap. Last lap I made sure to start up with my last gel and water feeling that a decent finish was still in hand but not fast but hoping top ten in AG. Those little stick legs carried me well the whole marathon and I only walked aid stations to gel and drink. I got my last arm band and my feet felt pretty light so I stepped it up a bit, passed John Wragg (177 IMs, Canadian) and his wife at different places on the race and wished them well. Last entry into town and my feet were turning over very well and gave it whatever was left in the tank. Last turn into the finish chute and enjoying the cheering, saw my cousin and started to hear the announcer call me an Ironman and then he says I'm on the podium! Somehow in all that I managed to hold my place and actually passed someone to get into the top 3. (Only 3 spots podium in the UK) Well that was a great way to end the day. Unfortunately it did not result in a Kona Slot but I thought it would be a long shot anyway on this course going up against the Brits on their own course.

    So gear collected my cousin and I walk back to my Hotel "Penally Abbey". Well they were so happy for us they bought my cousin and I a round of ales. Very fitting way to end such a great day. A bit windy but not too hot and NO rain woo Hoo!

    Epilogue: 12% dropout rate was pretty high. They attribute it to the uphill swim but this is one tough course. I would recommend this course to a more seasoned triathlete. Very hilly with long hills on the bike but as long as you've practiced hills you'll be ok. The run was a real challenge with the 2 miles of up followed by 2 miles of down and the odiferous cooking and cigarettes smell of the town centre x 4.

    For me it was a race that had everything except rain and that was a good thing although I thoroughly prepared for hours of running and biking in the rain. I should have brought enough bike bottles for the entire bike like I thought I should. The shops do not sell water bottle sized or shaped disposable bottles. Well worth the trip but more so for me getting to visit family and spend time in the hometown.


    Geoff Williams

    20. 2014-SEP-16 ABC 15KM TIME TRIAL
     Celia McInnis   (Race Reports)
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    For links/photos associated with ths report please see:

    It was cool tonight, around 13°C, with a slight headwind on the return stretch for tonight's collection of eleven time trialists.

    Interestingly enough, the women outnumbered the men 6 to 5, and Dianne Marleau was thriled to be second overall in a season-series personal best time of 24:47.

    Larry Burge was first in 23:36, 31 seconds slower than his season-series best on the warmer and windier 2014-Jul-22.

    Actually only 2 people improved upon their season-series best tonight, Dianne Marleau and Les Humphreys (26:37).

    A third rider, Martin Skody (27:40), not only tied his season series best, but he also tied his 15km database personal best! He is pretty happy with his new Time Trial Bike (AKA Joel Katz's old Time Trial Bike).

    I put a graph showing how tonight's riders have done thus far in the ABC 15km events of 2014.

    There's just one more ABC time trial - Tuesday Sep 23 (meet at Union Hall, Tues., Sept. 23, at 5:30 pm for a 6:00 pm start) and the weather is supposed to be good, so we hope to have a lot of riders out.


    23:36 Larry Burge

    24:47 Dianne Marleau

    24:52 Ian Austen

    26:03 Emily Jansen

    26:30 Greg Calnan

    26:37 Les Humphreys

    27:40 Martin Skody

    27:44 Anne Marie Carter-McAuslan

    28:03 Celia McInnis

    29:43 Linda Wallace

    30:29 Darlene Yee
    Celia McInnis
    Visit for a tool to track, analyze and compare ABC, CYF and OBC time trial performances in tabular or graphical format. This service is donated by myself for your pleasure and benefit. If your club would like to have results available here, send me an email!

     Iryna Abramova   (Other Comments)
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    Looking for your lost @ at the Army Run EXPENSIVE prescription/ sun glasses, email me.
    Iryna Abramova