started slow realizing I have along day ahead. Swam 200 free then 50 brest to catch breath, each 250yd set felt strong. Ave 13 stroke cycles per 25yds, reached to 12 on a few, noticed 14-15 when I was tiring.

Get the breathing down to alternate sides and count strokes to force full reach at 13 or less. Get time under 30mins!

In gym, did much better at putting things on and getting going, socks and shoes still took too long, need speed laces. GU gel was good.

Try to get it quicker, under 5mins.

Tried not to overdo the first half keeping the pace at comfortable 23mi/hr watching heart under 150. Felt good so pushed the second half a little more at 26mi/hr, keeping heart under 152. Negative split!

I thought this was good and fast, let's see if I can duplicate on the real thing on the road!

Forgot energy gel in locker and wassted 2min getting it. Had to refil water bottle. Put in a 30 sec stretch which seemed to help.

.5mi at 8min/mi seemed fast
5mi @8.5min/mi felt manageable so kept it, let heart go to 166

5mi @ 8min/mi and last .2 @ 7.5min/mi to end.

1st mile killed, need to practice bricks more often to ease transition, may try starting out slower OR faster to see what works better or if the first mile is just a challenge?

0.25mi jog, 0.25mi walk, 10min stretch, easy rest of the day.


nothing, wanted to finish strong with plenty reserve, first time at this distance. FELT GOOD!


Beat my goal of 2:45 by finishing in 2:35. Swim a little slow. Bike slightly faster than planned by watching heart rate and gauging mental effort. Ran right where I thought. Need to get into the swim groove faster maybe with a longer warmup (50yd free?) Next time I will push the run harder at mile 2 to see if I can hold it or choke.