How's this for running/biking/swimming performance?

Hey, your only competing with yourself.  If you worked hard to get those times/distances, they are good.  Keep working. 

tuna

That climbing over that distance is an average of 1.6% grade... assuming you didn't go downhill at all.  For comparison:

A 2% grade hill will actually take quite a bit of power, and cause a noticeable drop in speed, assuming it lasts a long time, but it will also appear mostly flat.  Maybe a 2-4 mph decrease in speed versus flat.  As far as a "hill workout" it's not going to do much for you.  It's like riding into 15 mph headwind.

A 6% grade hill will reduce speed by about 50% or more.  Repeats on a hill like this would be a good workout.

A 10% grade hill, many people will have to walk.

Personally I think it's hard to chime in on your performance without some background. It doesn't appear that you use your logs and atm I don't recall reading any of your previous posts, so I don't know what kind of training you have been doing, what races you have done, or where you are coming from physically.

Having said that I'll never be negative towards someone looking for input. You are out there training and that is what is important imho. Keep at it and speed, power and confidence generally follow.  I will echo what was said above tho - you're only competing against yourself.

There's no log because this is Day 1

I trained for a sprint doing exclusively gym classes.  NO running/biking/swimming.  I like to test things out.  I finished it but not with the time I wanted (the bike portion was only 14 miles, 800m swim, 3.1 mi run, at 2:44 or so).  Now I want to test out the concept of muscle memory.  So I want to log where I started (this) and track progress.  So this is as bad as it gets!! (Hopefully).

Not sure what kind of assessment one can make, or expect, from a first workout. Most significant thing is you got out there and did it! Keep it up, increase your distance slowly. Consistency is the key, not rapid improvement.

If you're asking us to assess your speeds, I can provide one perspecitve, since your mid range goal is to do an Ironman. The last finisher at this weekend's IM St. George averaged 12.9mph on the bike and 14:47m/m on the run, after 1hr 37m swim. Throw in about 10 minutes in transitions to get his 16:55:36 finish.

If your using your Garmin to evaluate your total elevation change, well, it won't work.  Just keep riding and running.  Your starting point is your starting point.  About every month or so you can look back and compare and see if your improving or not.  If your not take a look at your logs and see what kind of volume you put in. 

It is a good start.

Do something similar in 4 weeks and check out the changes!

I'm a slow newbie, so here's one perspective.

Starting out, there's no such thing as "should." Who cares how slow you are if you're just getting started? If you are in a race with cutoff times, just beat those. I know that for most, those times seem ridiculously generous. For me, they're significant. I did my first sprint on april 30. I pre-rode the bike course (walking a good part of the hill) and I figured the whole event could take me over 3 hours. I confirmed that the organizers had no actual cutoff time. I got it in 2:27:15. That's still very very slow. But I finished way ahead of the only guy I was racing: myself on April 30, 2010. That guy is lazy. This weekend I am doing Annapolis TriRock. I sweated the wave start time, because if I was in a late wave, I might not make the cutoff times. Looks like I wil be able to finish in time.

My first run was a winter trail run. It's 3.66 miles. the snow pack was deep. It took me 78 minutes to finish. I got a call from an old friend who saw it on facebook. He won't run that race anymore, too difficult. When I told him my time, he said "dude, who cares? You got out there and did it."

The day will come when I care what my time is. For right now, I am simply amazed at myself for getitng out there and moving under my own power. I am racing only the cutoff clock, and myself.

Data is good to track progress, but your first set of data is just that: a first set. Yes it's slow. But guess what? I'm even slower! And I will proudly display my engraved 2nd AG medal for a sprint with a 2:27:15 time (engraved that too, yes I did) - because as silly as that time is for a medal, I got it because I SHOWED UP. My friends don't care how slow I was, because they wouldn't bother to find out how fast or slow they would be. 2nd out of 2, because I DID it.

I hate to quote a corporate slogan, but JUST DO IT.

Not sure where you got the term, but it sounds more like the principle of specificity than "muscle memory." There is a lot more going on in your adaptation than just muscular.

I really like reading data like this...especially on a first attempt.

Hopefully, you will be doing this in the years to come, and you will be able to look at these numbers a year from now and feel a real sense of pride and accomplishment.  If your muscles were fatigued when you were done, then you did a great job!

Ultimately, it isn't about what others think about your time.  It is just about building a good database, and looking at long term trends.

And the comment about just beating the cutoff...I completely agree with.  Sometimes if you make time goals for yourself, you push yourself a little too hard and burn out quicker....Enjoy the race...The number will decrease by default.

I like this...double thumbs up.

It appears you only biked uphill. How did you get back down?

The running looks more like a run/walk method than what is typically referred to as intervals. Was the running portion an all out effort? If so, that doesn't seem like a good plan for a new runner. I'm not familiar with the C25K program, so is that exactly how it's supposed to work, or are you supposed to do the run portion at an easy pace?