good strong run, rpe 8-9, first time in life break 7 min mile, yeah!

good transition, spent from run but ok

might try speedlaces

good strong bike, top speed 33 mph, thought I averaged 22 mph but have to check computer, (also the time includes trasition so maybe correct) A bit spent from run but ok, it a race, right! Open areas with stiff crosswinds, and 1/2 race had strong headwinds. no traffic, no spectators either.

minor glitch, had unclipped and made a few more pedals strokes but accidently clipped back in and tried to get one foot out that was clipped, almost crashed but ok.

going to try transitions with shoes on pedals and feet out early

thought i wqs going real slow, perhaps 10 m/m but actually did a good run, felt spent.

too much negative thoughts, need to have more positive thoughts

stretch


headwinds, lack of mile markers on run


good fast race, no traffic, roads clean and smooth