Beat goal of 30mins, if I get rid of relying on brest and back for rest during swim and practice flip turns I can get the time down. Stroke starts off solid but after first 1k it really gets messy. 5 of 10 effort. Need to work on more straight freestyle 2k swims.

extra warmup definitely helped, still a little tight from yesterdays workout, should have rested the day before more, ie easier workout.

crowded locker room had to switch lockers for some space to change, drying off feet and using rolled socks made it easier. Mental run through while swimming helped not forget anything. Someone jumped on my pre-setup lifecycle so I lost 30-45secs finding and mounting foot straps, etc. Wacked my face with the strap during hast. Made me laugh. Sucked down energy gel.

Maybe try pulling bike shorts over swim suit to simulate race.

Overall more work than last time, maybe 6 out of 10 effort. 1st 13mi @ 31mins, 2nd 13mi @ 29mins. Negative split! Stretch & energy gels definitely helped.

Try to quickin pace ealier so I can slow down in 2nd half, although neg split is good motivation for keeping up.

30 secs to get a set treadmill, took 90secs to stretch legs.

All good.

Ran out of water at end, cotton mouth during cooldown was tiring. Good run. 1st half foot revs at 196 or so, 2nd half increased to 200+. Started heel striking at end and had to really concentrate on foot revs and keep it light with a mid-strike Maybe 7 of 10 effort. Need to practice this on more longer runs.

Make sure I have a full water bottle at beginning of run.

0.25 jog, 0.25 walk, 10min stretch, 6 X 8oz water total, 3 shots of LAVA energy gel (100cal/ea), 300 cal Promax protein bar at end, shower, lunch and nap!


Held back at swim not wanting to overdo it too early. Could have increased effort slightly, flip turns and more freestyle would definitely help. Bike was good, and run was faster than expected. Need to take an easier previous day and make sure I get plenty of good food and sleep. Forgot my Omega fattys this morning!


I loved it! Had to push a little harder than last time, run was way tougher due to faster bike I think. Need to keep running techique solid no matter how tired. Shaved 3:30 off swim, 2mins off run and bike each and 1:30 off transitions. 9 minutes faster than last month. Missed goal by 1 minute, but I can live with that! WOOHOO!