Good swim. Definitely can improve in my technique, as I noticed just going into autopilot on low oxygen. Need more practice to make my TI stroke my default technique.

More controlled breathing/stroke efficiency. All over, it was a very good, but not great swim.

Largest transition area I have ever seen. The transition is a long (.2 mile total from beach) road with a jagged surface. I have multiple cuts on the bottom of my feet from the rocky surface of the boat ramp road

Not run quite so hard up the hill. Cut my feet. Maybe try flip flops but jogging uphill in flip flops doesn't sound appealing to me.

Easy course, with no noticeable wind.

Pretty happy with my performance on the bike. Was very comfortable on my new aero bars, and kept up a steady cadence.

Transition was a little slower than last year, as I have started using SPD-SL bike shoes instead of clips and running shoes. I had to take some time switching shoes. After donning my Hokas, I took off from transition, and jogged downhill to the run start, quite a ways away. Still spent 2:15 minutes in transition due to the layout. This number compared favorably to my peers, so there is that consolation.

Pretty happy with my transition. I could have run faster but transition was pretty busy at that point.

Here is where I was most nervous during the day. I felt good, having put forth maximum aerobic effort up until this point. I started out slowly, not sure how my knee would respond. When I tested it the day before, it felt solid while running but this was just a quick jog on pavement. I hadn’t tried it on loose dirt/rock trails. To my amazement, I was able to run and pick up my pace without any pain at all. Cheered by this development, I pushed my pace pretty hard until we started the rise up out of the beach. I kept my HR below 180 so I didn’t pass out, expecting to make some serious time up on the downhill of the return loop. This kept my body in good shape, and I was able to pick up the pace as the trail leveled off. I really feel like the MAF training yielded benefits here. My earlier testing with MAF training yielded an estimate of 6:30-7:00 per mile run rates, but that is for just a 5k standalone race. Considering I’d already stressed my body for 45 minutes prior to starting the run, I was ecstatic to learn that I was able to run the 5k at an average pace of 7:05/mile. It was an out and back course with a pretty flat profile, so I wasn’t really challenged by the course, and neither were my competitors. I didn’t catch anyone in my age group but was passed by two. Given my apprehension prior to the run, I’ll take it.

Happy with my effort. Can always go a little harder, but my HR was about right.

Walked around the beach with my son. I prefer to go for a slow bike ride, but I had to provide some entertainment for my youngest. Was able to walk out most of my muscle fatigue.


Worried about injury on the run. It would have been nice to drive the bike course, but we didn't have time prior to arrival.


Very solid event. Would like a mat on the transition road.