got a cut by a huge rock under the water. Was bleeding kinna bad. Tried to warn others. I am a slow swimmer so I don't expect to be in the front pack. I feel I am swimming good until I got hit by the choppy wave and breath in water. I am able to stay clam after swallowing the first breath of water this time.

I am surprise I am not doing the zipzag thing today and go around the bouy pretty good. I just need to swim faster.

after drinking water twice in the race, I guess I become "expert" now... Once water get into the lung, it takes extra effort to breath in order to get the same amount of oxygen so you have to breath much harder. So, after breath in water, slow down, catch the breath and make sure not to breath in another mouthful of water before proceed.

For the swim, I need improve my swim by swimming more. I am way too slow.

I think I am in slow motion. I need to think about what to do before I even enter T1 next time.

I was:
1. holding the towel do nothing

2. forget to use the heeler

3. unrack the bike incorrectly

too many mistake...


prep better

this is the first time they race in this area so I can't really complain. But since its not a close course there are few close calls. Volunteer trying their best to control the traffic. I wish they have better indicator at the end of the first loop so we clearly know to turn back. Better yet, don't do 2 loop :)

I pass many people once I start paddling. That said, many people passed me on some impossible-to-catchup speed with fancy bikes.

At the end of the first loop, I am racing with a guy on a litespeed but I loss him once I need the turnaound of the second loop. (I was confused, unclip my shoes and almost dismount)

I already used up all my energy at the beginning of second loop. My water is running low. I can only average out 20mph with the aid of wind. Luckily I met a guy in AG19 (Adam) and we pass/pace each other. that get my speed pump up a few miles on the way back.

I am happy with my "super aero" position on the road bike (basically just tuck in my arms with my head almost hitting the speedometer). I am able to catch up stronger roadie when the gusting headwind is strong.

too fast on the first loop. I am able to pace around 23mph and 19mph on the way back. The second loop was 20mph and 17mph back. Should have slow down first loop to conserve energy.

Also, study the course

I did flying mount perfectly like a pro this time! no drama, no funny moment nothing dangerous!

I got stop for unstrapping my helmet too early.

And I forget to take off my riding glasses and take a zip of water.

be more organize in T2.

very hot that day. I was overheated already when I was on the bike. So my plan is to keep my run cool by drinking extra amount of water in every station and use drinking water to cool myself down at every aid station.

I tried not to be so conservative about my left knee because it is a 6k race and I know that I should be recovered by now. However, I still mentally trying to "save" my left knees when running.

Its very nice to run with Janna who pace with me. However, after stopping at every aid station, pacing become booty pacing. Booty pacing become long distance pacing.

I tried to catch up with her after every water station. Successfully in the beginning, but not able to do so after the last water station

spin earlier in the race. I start spinning too late.

once I stop, my migraine start hitting me. I can feel my whole body is burning. I drink at least 10 cup of water and pure myself with water to cool down.

I walk around mindlessly... feel like throwing up at some point.

once I get my mind back together I get food and eat. feel much better after drinking the whole bottle of Gatorade.


My excuse will be the migraine attack from yesterday, and my left knee.

The reality will be lacking bike and swim training. Organization for my race (T1 and T2 to be specific) and speedwork for my run. so... basically everything! :)


the bike course is kinna a mess but I can't blame the organizer. City of Windsor was on strike and they have to move the course over in order to proceed. This is the first time they race here. I believe they do very good consider this is the first time they host this course.

Kudo to all the volunteer. Especially the bike course bunch who direct the traffic. (I can see the frustration)