Average swim for me since I do no swim training at all. Near the end of the second loop I started to get some flem in my throat. I had to hock up some stuff a few times. Then I started gagging and almost choked on water.
Overall the swim was ok. Didn't really push it a whole lot.

Nothing

Had a really good T1. It felt super fast. I didn't fumble around trying to get my helmet snaped like I usually do. Threw my cap and goggles down, helmet on, and got my bike and I was off. We had to run through some grass and over a couple curbs. I just picked up my bike and carried it. That seemed to be the fastest way. Jumping on the bike was good. I waited till about .5miles to get into my shoes b/c there were a couple of hills at first.

Nothing.

Had a pretty good bike. Hit a couple of pot holes on the first lap, but then remembered where they were on the other laps. The first lap was no wind at all. The second, third, and fourth lap, there was quite a bit of wind. It seemed to get stronger each lap. Since it was a square, there was crosswind, tailwind, crosswind, headwind (in that order). Felt pretty good throughout the whole bike. Took one gel Gu Roctane on the second lap and one Gu Roctane about 2min before got to T2. Had my aero drink almost all the way full with water and one bottle on the frame halfway filled with Gatorade. Took the corners a little slow. There was a lot of fog earlier in the morning so it might have been a little slippery on the white paint. Was the best bike split I have thrown down.

Again had to carry my bike across the grass and over the curbs. I seemed to take a little longer trying to put my shoes on. Not sure why, but it just seemed like I was taking my time. Racked bike, helmet off, shoes on, and grabbed my race number and was off.

Wasn't expecting this course to be hilly at all. I knew that we ran few a few tunnels during the sprint races, but there were even more to run though for the olympic. I tried to take it easy on those little short steep climbs coming out of the tunnels. I didn't want to waste my energy doing that. The first 3 miles I really wanted to try and find a good rhythm and not push it too hard(which I did). I was probably running a little over 7:00min miles. The last 3 miles I really wanted to push it. (I did) I was probably running around 6:45miles or maybe even faster! I was really pushing it! I had one little screw up when I got to one of the signs and cones they had set up. The sign was in the wrong direction and the cones didn't make sense the way they were set up. I saw one guy coming down the hill and he heard me say "What the *#@*" and he said, "Go that way." LOL. Overall I had a great run and had the best run split at this distance.

Massage and a little bit of food they had there. I PR'd today. It was freaking awesome. I couldn't believe that my run time was going to be that fast. I was really pushing for first place today. I really wanted it. I was just a little less than 2min behind him.