A good swim, quite a bit of contact for the first lap. Was well and truly in the washing machine until rounding the 2nd buoy, at which point it started to spread out a bit. Got a knock to the head early which knocked off my right eye goggle so swam most of lap 1 with one eye. Laps 2 and 3 were relatively uneventful. I concentrated on keeping my legs high and a nice long stroke, it seemed to work

Swim more. I know that I'm capable of faster times than this. But from the training I've done its as good as I could expect.

Practice more!!

Not a lot of strategy on this course, just get into the right gear and keep the power on. Focused on keeping my cadence between 80-90rpm, which seems to be a bit of a sweet spot for me. This resulted in speeds in the mid to low 30's. Rode hard, but within myself. Had a first Gu at 15km in, 2nd at about 35km, drank about half a bottle of water throughout the ride.

Drink more, at least 1 more Gu. Pacing was pretty good I thought.

Need to practice this. Was not fast

Practice more!

The plan was to run within myself, walk thru the water station, and pick up the pace in the last km or so. That's pretty much how it worked. Started out fast, as I tend to do after a bike, was through the first 2km in 10 minutes. Slowed up the pace a bit into more of a jog, and ran most of the way at about 5:25-5:30/km. In the last 1500m tired to 'push the go button' and picked up the pace.

If this had been an A goal race I could/should have pushed harder here. Definitely had another 2-3 minutes in me. But as a build up event to the half Iron, it went pretty well.

Water, and lots of it.


Honestly I don't think I could have done much better on my current level of fitness. I beat my best case scenario by 10 minutes. To improve over all, I need to swim much more, run more, spend more of my time biking at a higher effort, and most of all weigh less. I've made progress this year, but I'm still about 12kg away from fighting weight.


Good race, very happy with my first olympic.