Water felt great temperature wise. I was zigzagging a fair amount. Had a hard time finding anyone to draft off of or sight off of. Need practice pacing at this distance. The run from the beach to transition was uphill and long. I think my in water time was about 30:20.

Lost a water bottle. Helped a guy with a flat by donating some CO2, which probably added about 1 minute.

Train for the bike more.

Need to loosen yankz more.

Started out pretty good around 7:20 or so pace. Then I hit some hills. I wanted to pick up the last 3 miles but then I could tell I was running low on energy. The last 1.5 miles was mostly down hill but I could not push it because I could tell I was going to cramp. I did my best to maintain and I'm guessing my mile splits were all very even. I nearly cramped at the finish. I had to keep jogging slow for about 5 minutes after the finish because multiple muscle groups in both legs were about to spasm.

Needed to drink more on the bike but lost a whole bottle. The combination of quad fatigue from the bike (I couldn't push the down hills at all to make up for the slow uphills), low glycogen and a hilly course all added to my time.

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