Cardinal Harbour Triathlon - Triathlon1/2 Ironman

Mentality going in the swim was FOCUS. Swim as fast as good technique would allow. This was 2nd triathlon and 1st mass start. I was on and off with bilateral breathing. Sighting was good enough. I knew I wasn't going fast, accepted it and just paced myself. Stretch Pull and Glide!

Goal was 34.5 min so I was almost 4 mins slower but wasn't worried.

Do more open water swim!! Don't have any experience with this.

about 30 sec into T1, I had the biggest head rush and nearly fainted. Was very dizzy and had to sit down as I put everything on and get everything situated. Don't know if this was too hard on swim, or transitioned too quick from swimming to running and body was imbalanced.

kick more before leaving swim to get blood into legs and away from upper body. Walk for a sec to get body adjusted.

Plan: stay in Z1 first 10-20 mins, Z2 on 42 and then be a bit aggressive everywhere else if I felt like it. Started Perp 20 mins into ride then taking 1-2 endurolites every 30 mins. Felt great. Was getting passed at the beginning but started passing ALOT the last 10-15 miles. People weren't prepared for the heat or hills and I was and I paced myself.

avg pace including the stopping for changing the flat was 18.9. Remove the time standing still and my avg moving speed was 19.4(proud of this)

WELL WELL WELL I GOT A FLAT WITHIN THE FIRST MILE of the ride! This set tone to enjoy day knowing I am not in control of things like that. Left with smile on my face ready to ride.Very hilly course, part of IM LOU. But was prepared for it, shifting was great, stayed in the saddle on every climb. Was able to pick up the pace coming back 42.

Not much. Felt great coming off ready to run.

quick transition into run

NOTHING. Maybe have bottle of water bc it was 1.5 miles before I was able to get a bit of water in me.

Run plan was mile 1-3 stay in 8:40-9min pace, 3-6 8:30ish, 6-10 8:15-20ish and finish last 3 strong. Continue to get faster.

I had to tell myself to keep it slow at first and I did and glad I did. I gradually increased my pace from start to finish. Only problem was I didn't reset my mileage on my watch so wasn't ever sure what distance I was at in the run and the run actually ended up being longer (13.8) Took 1-2 endurolites at every aid station as well as cup of water to drink and 2 to pour on head/body. Never had any heat/cramp/stomach/pain issues. I paced myself for the run and executed perfectly. Passed ALOT of people that were the hot roadies.

Nothing. I kicked it up towards the end at perfect spot so I finished strong with nothing left.

walked, stretched and ate.


flat during bike (roughly 5 mins)


Every distance was longer than it was supposed to be! This is NOT OK. people are pacing themselves expecting certain distances and when the bike is 2 miles longer and run was .8 mile longer this just isn't acceptable. I also heard a buoy came loose in the swim so swim was longer as well.

70.3 turned into 73.1 at least.