Had a pretty solid swim. I was happy with the way it came together on the day. Unfortunatelty i was stuck between the lead group including the few pros that were racing and the main pack swimming about 25-26 miunte pace. So it was going solo for the majority of the swim. Seems to happen a bit to me.

Not sure there was lot i could do differently. I did have a good solid swim. It's tough being just off the pace from the first pack but faster than the second pack. Means you're always stuck in no-mans land.

No seperate timing for Transition.

Missed my right shoe when trying to get it on. Other than that it was pretty smooth and flowed well. No wetsuits always makes the Transition a lot faster.

Took a few k’s to settle down into a nice rythmn and then was riding quite well and a solid pace. Rode the first lap in 33 minutes (including Transistion) and was feeling good and riding harder and faster ealry in the second lap. Then I got my flat! D'oh!!! So off the bike off to the side of the road, watching people come past as I went about changing over the tube. Out with the CO2 and woosh the tyre was ready to go again but al this takes time and i estimate it cost me at least 6-7 minutes. (Had a little piece of glass sticking through the tyre.) With that pretty much ending my chances of meeting my goal for the day I ot back on the bike but was obviously pretty pissed off and backed right off for the remaining 12-13ks. Bike: 1:12:53 29th/36 category and 184th overall.


The ride was looking good until I flatted. Just some bad luck.

I took my sweet time a bit in T2, as i was still fuming about my flat tyre.

Put the flat tyre behind me and move on.

Then came my weakest leg the run! Having already done my dash at a good time I decided I wanted to run a consistent pace for the whole run rather than go hard and explode, so using my HRM I sat on a relaxed 160bpm and actually turned the last 5k slighty faster than the first 5. So promising, but I could have gone a little faster I think. Next week I might try to run closer to 170bpm and see how I go. But a 47:59 was the run time and a little better than the 57 I ran one year ago also in Canberra.

Back into the lake for a bit of a cool down swim. Straight in to the Coke, that stuff rocks after a race, and also the fruit. mmm Watermelon!

Then the usual Sunday afternoon Club Ice Bath Recovery Session. That works wonders!!!


Well without a doubt the flat tyre did me in, and i think i lost the plot mentally a bit to then.


I was happy considering the flat probably cost me a pb and my fist sub 2:20 olympic.Oh well I got two more chances this year. Next week at coffs and Easter weekend down in Geelong.

Also the fact that the 25-29 age group is so competitive!!!!