I completed my third Duathlon on Sunday in a time of 2h40, improving on my previous best time of 2h57(Which was on a MTB with slicks) The bike leg saw an improvement of about 14mins over 40 km, which is expected because I did it on an actual road bike this time round. I am happy with my 1h14 for now, pretty close to the times of the leaders. (Included a "fall" at the turnaround point, got excited in the turn and started to pedal while still leaning, only damaged my ego ) The run legs also improved from 59min to 55min for Run 1 (10km) and from 31min to 28:44 for Run 2(5km). It was clear as day that my run has allot of room for improvement, the leaders lapped me at the beginning of my third 2.5km lap.... Thus the question: What have you worked into your training routine that has benefited the run leg of a multi sport event the most?
