It's shaping up to be the week of Time Trial madness, I got 3 in at lunch last week, one yesterday at lunch, one in the evening last night (setting a PB for the year), and then today - a team time trial.

Actually, it was only me and another guy from work, Greg, who has been promising to come out for a while now - but always finds an excuse. But to his credit he came out today. Since it was his first time on the course, he hung back and drafted, which was ok. I told him, I'd go easy... I couldn't help it... I was about 85% effort half-way up, he was right in behind me, so I boosted it to 95%. On the way back it was beteen 95 and 100% effort. We had a great ride, averaging 35 km/hr. My average heart rate was 156.

Team CSC - who I think have the sweetest jerseys (and naace Cervélo bikes too).

Jakob Piil, earned my respect in last year's tour with a couple of gutsy breaks.... but he's not on the Tour this year. (details here)

I found the team lists for the Tour
http://www.cyclingnews.com/road/2005//tour05/?id=startlist

Last night, craving a workout, I ventured out into the 30+ degree heat for a Tour de Beacon Hill - 4K run. I'm silly, but not stupid, that's why I opted for the 4K run - I managed a good clip for a finish time of 18:25 (probably faster than I should have gone), average Heart Rate of 160, Max of 170 at the top of Beacon Hill.

Today at lunch, I ventured out again for a 16.5 K TT on the bike. I think it's at least 40 with the humidex. Head wind on the way out - and cross wind on the way home - you just can't win. Slow average speed overall. But, a good workout nonetheless.

Meanwhile, in the Blogging Universe, The Commodore, has started an interesting discussion on Tour Overload and Lance Armstrong.

The Champagne Fitness Centre is closed still for annual maintenance. This is putting a serious damper on my lunch time swim training. In lieu, I've been doing some time trials along Colonel By Parkway. Sussex to Hog's Back Road, and back again.

I went out for a ride again today. Turns out the course is only 16.5 K, with a 500 m recover leg down Rideau Street to the office. (But who's counting). The wind was a cross wind today, hindering both the ascent and descent - so average time up was approx average time down.

Here's a pic of me in action. Ok... actually, it's not me -- it's Robbie McEwan, who is probably my favourite "Tour" rider. He'll never win the Tour, but he's probably got the most heart. I loved his wheelie at the end of Alpe d'Huez last year: Epic.

It was a hot weekend in the Nation's Capital. Not much training. I did do a mini-tri (of sorts) on Sunday - 10K family bike ride, with Laura on the Trail-a-Bike, 100m swim at the beach (I wanted to go longer, but felt like a bit of a show-off), and then a 10K SLOW run (57:12).

And no... the pic below isn't really me. It's a young "up and coming" cyclist, from the US... Lance Armstrong. http://images.google.com/images?q=lance%20armstrong%20time%20trial&c2coff=1&sa=N&tab=wi

I managed to get a good 17K time trial in at lunch time. What a WIND! Fotunately, the wind was on the out section (which is also slightly uphill), making the back section all the more faster.

A stealthy photographer snapped this pic of me, around Bronson Street underpass.

Another record breaking turnout for last night's duathlon. Fortunately, at least 2 regular speedsters were missing, allowing me to squeek in to 7th place.

I was 4th most of the fisrt run, behind a fast pack of 3. Dave B, was right behind my shoulder the whole time - I was toying with him, a bit - speeding up, slowing down - but I couldn't lose him, nor get him to pass me - until we came to the last hill before T1 - where he did this thing, I can't really describe, but essentially, leaped up the hill - "You long-legged bastard! I called out." ..his response.. "Ahh, a skiing trick my friend - fast and efficient" (whatever he did, I've got to try and figure it out 'cause it was pretty cool).

Out of T1, and I'm 5th. Bike was going OK, until we hit the wind -- and then I was passed by 1,2,3,4 people just like that - I did pass one person though. Into T2 in 8th - out of T2 in 7th, I pass Andrew C on the last run, only to get passed by Phil Marsh like I was standing still. I hit the finish in 7th place.

The Splits:

Run 1 (3K)	12:12
T1	1:01
Bike (15K) + T2	29:28
Run 2 (3K)	13:31
Total	56:14

Not a great time, but the wind was brutal.

Labels: Du

Ever since my first wetsuit swim (see Rubber Rules, June 6, 2005), I've been craving a wetsuit.

Of course, always on the hunt for a good bargain, I regularly check out Ebay. Most of the time, it's "new with tags old stock", being sold at a fairly good price - but today, I ran across these guys peddaling "triathlon wetsuits", and almost peed myself laughing.



If I ever show up to a race like this - please tell me to go home.

My 30K time trial, turned out to be only 17K - somehow, I totally over-estimated the distance. I could have done 2 loops -- but I'm booked for a 1pm conference call, so I cut it short. Great ride, heavy, heavy wind in my face on the way back --- I loved it.

The road rash is 95% healed; enough such that I wouldn't look like a freak at the pool. Oh god, it's been sooo long since I last swam. Alas, the pool is closed for annual maintenance for the next 2 weeks. So, I'm gonna do a 30K TT at lunch instead - Colonel By Parkway to Hogs Back Road and back. - and I'm gonna be all sweaty and stinky afterwards!

Last Monday, I bought a sweet new pair of running shoes. I was really happy with my current pair, Asics Gel 1090, but apparently, they're not made anymore, but the GT-2100 is an upgraded model. I tried them on (and a few other brands too), and they felt awesome. They weren't cheap, but I realize that paying $50 extra for a pair of superior shoes is a worthwhile investment - as opposed to ruining your knees later down the road.

Long story short - I couldn't wait to try them out. The place where I bought them The Running Room has an excellent return policy, whereby if you don't like the shoes, you can return them, so long as you have only run on a treadmill with them. So, that Monday night, I tried them out on the treadmill - I was going to run an easy 10K (@ 6MPH or so). The pain in my knees forced me to stop early at 4K. I convinced myself - it's just because they're new - or I'm having a bad day... whatever.

Thursday rolls around, and it was all I could do to NOT wear my sweet new Asics. I told myself, "No, wait until you're 100% sure" - so I ran in my old shoes.

Sunday rolls around, and again, it was all I could do to NOT wear my sweet new Asics for my long run. "No, wait until you're 100% sure" - so I ran in my old shoes.

Yesterday afternoon, I had a craving to get going in my new shoes - so I told myself, I'd do an easy 5K on the treadmill in the evening - prove that the shoes are fine, and then I'll use them on Thursday for the duathlon.

I set off for an easy 5K on the treadmill - the pain was unbearable by 2K. I told myself, that I was probably sore from yesterday's long run. But to convince myself, I put on my old shoes and finished the 5K - the difference was night and day.

So - tonight, I will have to say farewell to my sweet new shoes - and pick out another pair.

I honestly can't believe I had the sense to properly evaluate them on the treadmill - I'm so proud of myself.

PS: Don't get me wrong, this isn't a negative review of the shoe - they simply aren't right for my running style and/or foot shape.

Labels: New Shoes

I almost never do this, pass on viral email jokes, that is. But my sister sent me this today - and frankly, I'm in tears right now. Without further ado:

> OFFICE DARES
> ONE-POINT DARES
> Ignore the first five people who say 'good morning' to you.
> To signal the end of a conversation, clamp your hands over your ears and grimace.
> Leave your fly open for one hour. If anyone points it out, say, "Sorry, I really prefer it this way.
> While going in an elevator, gasp dramatically each time the doors open.
> Walk sideways to the photocopier
> When in elevator with one other person, tap them on the shoulder and insist it wasn't you.
> Finish all your sentences with "In accordance with the prophecy..."
> Don't use any punctuation.
> Use your highlighter pen on the computer screen.
>
> THREE-POINT DARES
> Say to your boss, "I like your style", wink, and shoot him with double-barrelled fingers.
> Kneel in front of the water cooler and drink directly from the nozzle.
> Shout random numbers while someone is counting.
> Every time you get an email, shout ''email''.
> Put decaf in the coffee maker for 3 weeks. Once everyone has got over their caffeine addictions, switch to espresso.
> Keep hole punching your finger. Each time you do, shout, "dagnamit, it happened again!". Then do it again.
> Call I.T. helpdesk and tell them that you can't seem to access any pornography web sites.
>
> FIVE-POINT DARES
> At the end of a meeting, suggest that, for once, it would be nice to conclude with the singing of the national anthem (extra points if you actually launch into it yourself).
> Walk into a very busy person's office and while they watch you with growing irritation, turn the light switch on/off 10 times.
> For an hour, refer to everyone you speak to as "Dave".
> After every sentence, say 'Mon' in a really bad Jamaican accent. As in: "The report is on your desk, mon" Keep this up for 1 hour.
> In a meeting or crowded situation, slap your forehead repeatedly and mutter, "Shut up, damn it, all of you just shut up!"
> At lunchtime, get down on your knees and announce, "As God is my witness, I'll never go hungry again!"
> Repeat the following conversation 10 times to the same person: "Do you hear that?" "What?" "Nevermind, it's gone now."
> During the course of a meeting, slowly edge your chair towards the door. (Extra points if you scoot it out of the room altogether!)
> As often as possible, skip rather than walk.
> Dry hump the photocopier. When someone spots you, stop and cough embarrassingly, then lean into the machine and whisper loudly, "I'll see YOU tonight!"

We had a great weekend, a nice Father's day - we went to the Gloucester Fair - spent lots of money - had lots of fun.

In the evening, I headed out for a 17 km run attempt. From my house to the Rockcliffe Parkway, turn right, continue to the OBC TT turnaround, back down to the next turnaround and back home.

My longest run to date had been around 12 km.

I headed out last night, with a goal of completing the run, practicing hydration and practicing "taking it easy".

I felt really good for the whole run, my hip flexors ached a little (at least I think it was my hip flexors), but no major discomfort. I didn't have any trouble breathing. I drank a little bit, every 2-3 km (probably 500 mL total for the whole distance).

At about 14 k, I had to talk myself out of adding on another 4 kilometers (to get half-marathon distance). 1) I told Guylaine, I'd only be gone for an hour and twenty minutes - I'd be at least 40 minutes late 2) the additional 4K route would be through residential streets - I was pretty sure, that the last 4 clicks of my run, wouldn't be the most graceful ones.

I made it home, 17 km, in 1:37:23 (5:43 /km ~ 9:13 /mile average).

It drove me nuts not having each kilometer marked off. I knew some distances, but others I had no idea - so I used certain land marks as way-points for out-and-back comparisons and for reference. Here are the splits (for me to compare with in the future).

Way Point	Approx Dist	Split	Elapsed
Start	0	0:00	0:00:00
1 Km	1	05:11	0:05:11
2 Km (just before P8 Parking Lot)	2	05:50	0:11:01
Green Creek Bridge (2nd Expansion Joint)		05:25	0:16:26
HWY 174 Overpass (1st Expansion Joint)		09:19	0:25:45
Turnaround 1	5	03:00	0:28:46
HWY 174 Overpass (1st Expansion Joint)		02:48	0:31:34
Green Creek Bridge (2nd Expansion Joint)		08:55	0:40:33
P8 Parking Lot	8
1 Km (Parkway Start Point)	9	11:27	0:51:52
Bend in road (2K marker on my 5K route)	10	05:49	0:57:47
Boat Launch Overpass (2nd Expansion Joint)		07:58	1:05:00
Turn around 2	13	05:53	1:11:38
Boat Launch Overpass (2nd Expansion Joint)		05:41	1:17:20
Bend in road (2K marker on my 5K route)	15	07:50	1:25:10
1 Km (Parkway Start Point)	16	06:18	1:31:29
Home	17	05:54	1:37:23

Another great turnout for the duathlon last night. The weather looked a little sketchy at first, the wind was slight and blowing East making a slow first part of the ride, but a fast return leg.

Heading into T1, I was tied for 3rd with Dave, but he beat me out and set a fast pace on the bike. I thought I'd catch him maybe by kilometer 5 - I never did, he kept a constant 30 second gap on me. I held back a bit on the bike, after last weeks' spill, but I wasn't overly nervous. I'll reel him on the last run, I thought... but he just dissapeared, leaving me to eat his dust. I finished with a season best of 55:08, good enough for fourth.

The splits:

Run 1 (3K)	12:37
T1	0:45
Bike (15K)	27:55
T2	0:44
Run 2 (3K)	13:05
Total	55:08

Andrew saw my bike this morning, "Are you racing tonight?"

Me: "Yup"

Andrew (super depressed): "Aww, no"

Me (feeling like the worst dad in the world for not being home tonight): "Why'd you say that?"

Andrew: "Because you're going to fall again."

The healing process is going well. Friday - It basically burned like Hell; Saturday - It stung; Sunday - It ached; and now... the Itching! But overall, it's going well. The local pharmacy is adding a new Wing in my honour. Road Rash is expensive: The creams, ointments, bandages, pads....

Road Rash is the easiest way to get total strangers to talk to you - although, their opening line 9 times out of 10, is, "Oh my God, what happened to you??". The best was Andrew's daycare provider: "How did you do that?" Me: "I fell off my bike racing" - Her: "Racing, at your age?"

We had a nice weekend, the weather has really warmed up 40 degrees with the humidex - so we turned on the AC for the first time since last July - thankfully, it still works. We celebrated Laura's birthday on Sunday. The rest of the time, the kids spent in the new pool.

Of course it was bound to happen, given the proximity of the sandbox to the pool - and sure enough, on Sunday, it did happen. For what seemed like a totally logical reason, to a 6 year old, a quarter bucket of sand got dumped in the pool.

Sure, I got mad, but then did the new-age thing. "Ok, I want you to take out all the sand from the pool" Andrew: "But How?" Me: "Well, you'll have to think of a way."

Andrew hummed and hawed.

Idea 1: "We can empty the pool, and then dump it upside down"
Me: Yes, that'll work, but it's not practical because....

Idea 2: "We can get some really sticky Scotch tape, and stick it on the sand, and pick it all up"
Me: You know, that's crazy enough, that it just might work - I've got some super sticky Duct tape - we tried it, and it did kind of work, but it only picked up about 10 grains at a time.


Idea 3: After some serious thinking. Andrew looks me in the eye , "I know, we can get a magician, and he'll say 'Abracadabra' and it'll all be gone"

Now, if an adult had have come up with that idea, you'd laugh it off as silly - but to a six year old. It makes perfect sense! So, I conceded, "Ok- that's a great idea, but I don't think they work on Sundays".

* * *

Monday, was a day off for Guylaine and I. Time alone, together: 40K bike ride, 5K run... nice and relaxing. We spent some time shopping in our local Running store, and I got a new pair of ASICS GEL GT-2100's .... I'll try them out tonight.

Alternate title #1 for this post: Road Rash Hurts!
Alternate title #2 for this post: So that's why they shave their legs!

Last night's duathlon drew a huge crowd. I arrived a little late myself, as I had to boot it home to pick up my shoes... I had forgetten them! But managed to get there, and set up just on time to head out.

The First Run:
Immediately, last week's winner, Steve, and a newcomer shot out in front. I was in the second pack, with Matt and a newcomer, Andy. We were running strong - dipping into the slightly uncomfortable range for me - which isn't a bad thing. We arrived into transition together, as the first group of 2 were heading out. T1, for this duathlon is not my strongest - I was 5th coming out, and many, many people were arriving as I was getting ready.

The Bike:
Perfect -- nice and easy, spinning to warm up.... up and over the overpass ... no problem, 1st turnaround - no problem -- at the 4 km mark, up the overpass and down... and down.


I'm not 100% sure what happened but I was at top speed, 42.5 km/hr, perfect aero position, and then a wobble - I think my front wheel hit a rut in the road, or a road snake or something, next thing I know, I'm thinking in my head, "Oh crap, here it comes." Next thing, I'm watching my bike slide down the road - and I'm sliding down the road too at 40 km/hr on my left side, using my right hand as brake.

Eventually, the bike and I came to a stop. I got up quickly - fortunately, there were no cars around me, and no one was behind me. I jogged over to my bike - it didn't look too bad. I was slightly embarassed, and knew there was a whole gang of people that would be catching up to me shortly, and I didn't want them to see me walking - so I got back on and spun casually for a while. It hurt like hell, but it was still manageable.

No, this is not me -- but my left shoulder, left butt cheek, left elbow, left knee and left shin look a lot like this! My right palm is torn to shreds and heavily bruised. A nice 8-inch diameter patch of hair was ripped from calf - so now you know why they shave their legs!

Plan A: gently cycle back to the transition area and wait for the rest of the gang to finish.
Plan B: gently cycle the rest of the bike leg, and sit out the second run.

Ok - Plan B it was. I'm on my way - only a couple of people have passed me. I'm getting used to the modified riding style (Aero Bars were all frigged up). I put in a little more effort, and I'm over 30km/hr.... ok - let's try to see how fast we can go. Sure enough I finished the bike leg, not my fastest time. I was only about 30 seconds behind Andrew Carryer.

Oh - why the heck not... I set out for the second run. (Covered in blood, looking like a chainsaw massacre victim). I caught up to Andrew at about 500m, he was taking it easy. So we jogged the last part of the run together.

The Splits

Run 1 (3k)	12:20
T1	1:11
Bike + HORRIFIC CRASH + T2 (15K)	30:33
Run 2 (3k)	15:28 (jogged it in)
Total Time	59:34

Definately not a Personal Best, nor a season best, but strangely enough - faster than my fastest last year ... go figure.

Why did I keep going - I don't know. I'm stubborn like that. It hurt a lot, but it wasn't excruciating. I suppose I took a chapter out of the kids' book. Whenever, they fall off their bikes, and believe me, they've had their share of horrific crahses, they just get up and keep going.

Oh, and PS:
Happy Birthday Laura! (4 Years old today... 4 going on 21)
What was her favourite present - her new swim goggles of course. She wore them all through breakfast, and was a little heart broken that she couldn't wear them to school.

Labels: crash

My Racing Frog just emailed me: He won his second race in a row!

I had a fantastic race. I won at Ribbit Shallows.

You should have seen me in the races - covered from head to flipper in mud I was and I looked like a chocolate frog.

Bye for now,
RONFROGEMY

PS. I won some gold!

...ok enough with the darn frogs... ....back to serious Triathlon Training stuff (as soon as it becomes available).

As if Work, Triathlon Training and Blogging weren't enough - I've got a new distraction: my Racing Frog.

http://www.racingfrogz.org

I can't even remember how or why I got to this place, but for some reason, I signed up for a racing frog. My guy's name is Ron Frogemy.

Well, he sucked big time for his first couple of races-- but last night he won! and he qualified for this weeks Super Frog Race!




I still need to figure out the proper food combination. I managed to get my energy level from minus 320 to positive 60 (out of a max of 360) - I'm having a hard time not Googling the right combination! I was also saving up for a home gym, to boost his contentment score, but I folded and bought him the scooter and computer today.

Yes, I think I've flipped my lid!

I've been a little light in the training lately. Saturday was spent travelling to Oshawa for my Great Aunt and Uncle's 60th anniversary. Sunday was spent diggin' a hole.

..huh?

We got an inflatable 12' diameter pool for the kids. So Guylaine and I spent a good 4 hours digging a hole 12' by 3" deep - and then filling it with sand to give it a soft level base. -- 4 hours? Yes, 4 hours.


I wonder how many loops of the pool I need to do for 1,500 m???

Am I going to work this out??
Of course, I'm a geek:

Circumference of Pool = PI * d = 3.14 x 12 ' = 37 feet
1,500m = 4920 feet
4920 feet / 37 feet per loop = 133 loops.

...but back to reality...

I did manage an easy 4K run in the evening - Tour de Beacon Hill - up Shefford Road to Ogilvie. Why only 4K? .... well, I had to get home to do the dishes and make the lunches.

I was so excited about this morning, I woke up 20 seconds before my alarm went off at 4:59:40. Today was going to be my first open water swim of the year, and my first swim ever in a wetsuit.

I was nervous as hell as I drove out to Meech Lake. I hate cold water. I'm the biggest baby when it comes to getting into cold water. Meech Lake was frozen solid 2 months ago - how warm it could possibly be today?

The answer: very warm, suprisingly warm, as in not cold at all. Relief.

Cycle Logik had organised a demo day with Nineteen Triathlon at Meech Lake this morning at 6am: show up, and try out a wetsuit.

They have 3 main models: Tsunami, Riptide and Pipeline. Priced at $570, $450 and $330 respectively. I didn't even want to try the Tsunami, for fear that I might like it!

I did try the Riptide (blue) and the Pipeline (red)


The first one I tried was the Riptide. I got in the water (thankfully not cold), waded out, went horizontal - and couldn't believe it. All the hype is true - wetsuits make you float! I started to swim - it was easy - I didn't feel any rubbing or chaffing or tightness at all - within 20 seconds, I had my mind made up: I'VE GOT TO GET ONE!

I got back to shore and realised I hadn't timed my swim, but it felt good.

For curiosity sakes, I tried the less-expensive model. It felt more-or-less the same on land, but there was an obvious difference in the water - a little tighter, a little less flexible - I did feel it pulling at my shoulders (perhaps I just needed the next size up in that model?). Again, I headed out for a 750m loop - but this time I timed it: 11:26.

Holy Cow! That's fast for me. Using my Triathlon Calculator that works out to be 1:31/100m (very competitive).

All in all a great start to the day.

---

Last night's duathlon. We had a great turn out due in part to the TriRudy postings. I managed to beat my previous time, but alas, did not finish first, as some of last years speedsters were out, and a newcomer who gave the course record a run for it's money.

What was obvious - as Matt so subtley pointed out - is my T1 stinks! I've really got to get some Yankz, and learn how to put my bike shoes on while starting out on the bike.

Here were the splits, good enough for fourth place.

Run 1 (3K)	12:46
T1 + Bike (15K)	28:29
T2	0:40
Run 2 (3K)	13:46
Total	55:41.85

So not too bad, chipping away ever so slightly on my PB, heading towards my sub-53 minute goal for the year.

I've got 2 great days of training ahead of me. Tonight, I have my Thursday night Duathlon training group, and tomorrow something new.

Tomorrow, I will be waking up at the crack of dawn, to join several other crazy-types for a 6AM open water swim in Meech Lake... keep in mind, this lake was frozen solid 2 months ago! ...and it hasn't been that warm lately!

But I will get to try out a wetsuit from Nineteen Triathlon.

Make sure you get to bed early tonight, tomorrow morning is the Cycle Logik Outdoor Wetsuit Demo!

WHEN: Friday, June 3rd at 6AM

WHERE: Meech Lake, Blanchet Beach (where you'll be spending every Friday morning for the summer season, mais oui!)

WHY: Get the real skinny on the mysterious and crucial wetsuit fit! Jen, Marisa & Ian will help you find the suit that fits. We invite you to set your alarm, get up early and come down to try one of the many demo Nineteen suits that will be on-site.

WHY #2: Meech Lake is GORGEOUS at this hour; swim in safety with 60 of your fellow locals

We will have insect repellant and Body Glide on hand :)

See you at the beach!
Toute la gang chez Cycle Logik

Fine Purveyors of Nineteen, Orca & Desoto Wetsuits

I broke my previous best 5K time last night, and came just 15 seconds shy of my goal for the year. I ran 5K in 21:15.

I had set out trying to beat my previous best - If I wanted to beat my goal, I knew I needed to run sub 4:15 for each kilometer. I'm terrible at time-management / run-management, so my plan was basically to run as hard as I could for as long as I could. Any split under 4:15 was like time in the bank, that I could chew into for the last couple of kilometers. .... I was sure I was going to need it.

When I hit my 250m pace marker at 55 seconds, I had a feeling it was going to be a good run, when I got to 500m in 1:49, I started to giggle with anticipation. 3:47 for the first kilometer!!!! I couldn't believe it. Forget about sub 4:15... Sub 4:00, and with attitude.

Second kilometer, felt like I was running in slow motion - I wanted to go faster, but I just couldn't seem to go as fast as I wanted. I hit the lap button: 4:01 (Wow!) I'm doing great.

2.5 k at the turn around point - 10:00 exactly - I'm totally pumped.

3.0 k, hit the split 4:17 -- no problem, I was way sub 4:15 for the first 2 kilometers I can borrow 2 seconds now.

3.30 k, cramps!
3.35 k, oooh the agony
3.40 k - fight through it
3.60 k - puke reflex acting up - so much for my great run
3.62 k - remember something in a race report about how puking on the run is not necessarily a bad thing
3.65 k - don't even think about it!
3.90 k - settling down....

4.0 K - 4:36, phew... still on track (albeit, I've borrowed a lot of time from the bank... do I have enough legs left?)

4.3 K - So this is what max heart rate feels like.
4.4 K - I don't like this feeling one bit.
4.5 K - Definately not smiling.


5.0 K 4:32 split, 21:15 total.

Wohoo I did it! I didn't beat my goal, but only 15 seconds shy. Definately attainable.

Here are the splits....

Distance (km)	Time
1	03:47.85
2	04:01.47
3	04:17.24
4	04:36.38
5	04:32.77
Total	21:15.71