White Lake Half - Triathlon1/2 Ironman

Goggles flooded right after the start. I wasn't expecting much during the swim and I just wanted to take it easy. I hadn't swam in the previous two weeks due to travel, so I just wanted to keep my time near 40 mins. My navigation was poor overall, but got better during the last third.

Swim more leading into the race. Always work sighting.

Poor transition due to pee break.

Every second counts. If I want to break 5 hours I cannot lolly-gag around in T1.

Target was 2 hours 30 mins, so I'm a little disappointed in my performance. I was ahead of pace until mile 25. At mile 25 I pulled off pace a little due to the increased headwind and I thought that I may have gone out too hard. I was feeling good. By mile 30 I was well off planned pace. I took a huge mental nap during those 5 miles. I tried to pick it up from 35 until the finish. I was able to increase my speed but I felt like I gave more than desired.
Bike water stops not well stocked or non-existent.
1925 calories burned.

Keep the pace up and have faith in my training.

Slow again due to pee break.

Either need to learn to pee on bike or accept slower than desired transitions.

My goal was 1 hour 40 minutes. I obviously didn't make my goal, but I was happy with a consistent performance throughout the run. Pace and HR seemed about the same throughout. I knew that I couldn't break 5 hours off the bike so the motivation wasn't there to pick up the pace during the second half. I wanted to better 5.12 and keeping the even pace allowed me to reach that goal.

Press harder during the second half of the run.

Cool down in White Lake. Limited stretching. No post race nutrition for at least an hour. Not a good post race warm-down.


My mental motivation wasn't there today. I took a mental nap during the bike and it ultimately hurt my chances of achieving my desired goal. A better taper with more swimming in the previous two weeks will also help.
4150 calories burned.


Good organization at the transitions, start and finish. Water stations during the bike portion were horrible.
Run course is not good to say the least.
Post race grub (hot dogs and red beans with rice) was below average, but at least there was plenty of food.