started far right to keep an eye on my wave breathing left. A guy next to me was breathing right, and kept the same pace all the way out to the first turn, which meant I didn't have to do as much buoy sighting. At the turn I dropped onto his feet to save some energy and focus on digging in long strokes with flat hands. Felt good coming out of the water, 27:04 at the beach. Straightest swim I've done in memory

nothing

wrestled with the wetsuit a little but nothing unusual. relatively smooth overall, had to stop for a moment since I'd left my gloves on the bento box and had to hand them off

nothing, aside from reverify I've put everything in its place before going to the water.

best advice of the day was "no surges", had this in my head the entire ride.
the mounted garmin was dead so didn't have a ready view of how it was going, all by feel.
Lower left QL acted up by the time I reached Left Hand Canyon, and didn't subside at all except a bit when I wasn't pedalling. A couple of times I had to put down the thought of pulling over to do some yoga or something...took pain reliever at 2:15, around mile 42 or so.
Mile 28 was ~90 minutes, so I felt like I was on pace to hit close to 3 hours, and didn't fade as badly on lap two as I thought I might.

got out of the shoes at the white fence as planned, dismount was smooth and getting into the running gear went pretty much as planned. A detour into the porta-potties cost a little time, but I started the run a little more comfortable.

QL didn't feel good getting off the bike, legs felt sluggish at the start but got going in the first ~5 miles. Once i got going the legs felt good when I was running, until I needed to break stride so the QL would calm down. I spent most of the run picking a landmark ahead on the course and running to it; sometimes I was able to go further, sometimes I didn't quite make it...eating the elephant one chunk of yards at a time. Somewhere around mile ~9-10, the legs started to ossify...from there it was pure suffer-fest to the finish. Ironically my left hammy cramped badly right after the finish line at the entrance to the slip n slide. I did not partake.

water and gatorade, talked with the coach, got organized a bit in transition and bathed in the lake.


my left QL