Took it easy to start with to avoid getting smashed. Kept a pretty steady pace the whole way. Started to overtake the wave in front about half way around which required some navigation to avoid swimming over people. Was quite congested going around the buoys so had to muscle my way around and may have kicked and hit a few people who were in the way. Drafted of varioius people most of the way.

Super long run to transition. Must have been around 700m or so.

Actual transition was good.

Good steady effort with same HR going out and back.

Got a flat in the front tyre. Thought I felt it around the 16km mark or so, but wasn't serious. Only really noticed at the turn around. Pumped it up with a CO2 canister and figured it would be right to get me through. Had to stop with about 10km to go to top it up again. Didn't lose too much time, maybe 2mins at most.

As I am training for IM Cairns, I haven't done much threshold or high intensity work, so I wasn't going to be able to push a very high effort the entire time.

Got of bike when still moving slowly. Feet already out of shoes.

Good even pace throughout. HR data only for first 6km then HR monitor died I guess.

Plan was to run as even a pace as possible, as fast as possible, which I did successfully. Would have liked to come in under 50mins, but I certainly went as fast as I could.

As for bike, IM training hasn't allowed much space for high intensity work.

Lack of high intensity work due to IM training.


As always, a good race by the USM crew at Mooloolaba.