The swim went well, I was very happy with my result.

I started on the outside of the pack, as usual, to try and get a clear swim. As we rounded the first turning buoy, I ended up in teh middle of the pack with my hands right on another swimmers feet, and someone right on mine. I was pretty pinned in all around so was stuck in the pack for a few minutes. Once round the final turn I got myself to the inside of the course, and in clear water again until the finish.

Nothing, Very happy with my swim. Considering how little I've been in the pool recently this was a great result.

Lacking in energy in this transition. Walked most of the way to, and with the bike.

Be fitter and have more energy

The plan was to ride within myself and have a good run. I thought that about 30km/hr should be the target speed, if the weather was good (which it was).

It all went to plan. I sat consistently in the high 20s low 30s for most of the ride.

There really isn't much to report here, I kept a steady hard, but sustainable effort. I drank about half a bottle of water, and had 1 gel in the last 5km of the ride to prep for the run.

Nothing, the legs were a bit stiff by the end of the ride, but aerobically I felt great. Which was the goal.

A bit more energy this time, I jogged with the bike back to my transition zone. Helmet off shoes and socks on, grab the cap and off for a run

I need a different type of shoes, that don't need to be 'lace locked' so I can use elastic laces. To be honest, that was probably the difference between my result and setting a course PB

Over the last few weeks I've done a few speed workouts in my running. These gave me the confidence that I should be able to maintain 6 min/km for a 5km run. So my goal for the run was 30 minutes, running consistent splits.

The first 2kms went well, averaged 5:52/km which was bang on target. However during the 3rd kilometer I began to feel fatigued and started to slow slightly. I made the decision to keep in 'cruise' mode, and let my pace drop to 6:10-6:15/km if needed before accelerating in the last 1000m of the run. The plan went perfectly, kilometers 3 and 4 were run at an average of 6:08/km before hitting the accelerator at the 4km mark to run the next kilometer in 5:47. Unfortunately a slightly long course (5.04km) meant that my run time was 30:03, just over my goal

Speed up slightly sooner, maybe 100m. To get the official time under 30 minutes.

None, just a water and post race muffin. Followed by a big breakfast at the local cafe after packing up.


Honestly, I think that for my current level of fitness I did as well as I had any right to. Elastic laces would have saved some time in T2 which would have been enough to get a new PB for the course. Which I missed by 1 second.


4th time I've done this race, (1 Olympic distance, 3 sprint) So I guess that means I like it.

Well organised,
reasonably good value,
and a great course both for spectators (course is a loop) and athletes (flat and fast bike and run)

Highly recommend, and will be back next summer.