The swim was congested as is the case with pool swims. I passed the guy in front of me in the first 50 m. Then just went in to cruise mode and tried to keep my HR down.

Slightly slower transition, as it was wet and I had to take time to put my socks on.

The bike was great. Had to be really careful because the course was very technical with the corners and hills. Got hit with a draft penalty by the USAT official, I was close to a lady on an uphill but still 3 bike lengths behind. I didn't want to debate because I would have still been 5th in my AG.

Run was pretty good, I deliberately started slow and wanted to negative split my run. This was a good decision as most of the hills were early on, and I had a good cadence going. Sprinted the last half mile, to make it an 8 min average.

Train harder in the run. I want to average 7 min/mile for a 10K distance.