I wanted to push the swim a fair amount. I probably did myself a disservice putting in a slower seed time than I was likely to do. I put in 5 minutes, but my actual time was around 4:30. So I ended up passing 3 people in the swim.

I was breathing pretty hard, but generally in control. More 2 stroke breathing than I normally do, but thats fine. It was a good swim overall.

As I got out of the water, Heather and Martie were there and gave me a nice cheer. That was fun. I grabbed a small towel that I left by the side to help start drying off on the run to transition.

The run went fairly well to transition.

Overall, I had the 27th fastest swim time. I was 27 seconds faster than 2 years ago.

Other than seeding myself a little closer to my actual swim time, not much. I put that time down because I didnt want to start so early. But 10 minutes of start time difference would not make much difference one way or another.

T1 went ok. My tri top got stuck on my wet body. My socks were a touch hard to get on, but not a big deal. Everything else went ok. I'm sure this could be done faster, but whatever. I'm not going to win a podium spot. It was generally efficient, even though I havent done it since a race in September.

One minor mistake that I made is that I forgot to close the straps on my bike shoes after I put them on. Once I started running with the bike, I felt my shoes coming off. So I had to stop, close the velcro straps, then start again. A few seconds lost here.

I did have a touch of trouble getting my shoes to snap into the pedals. A few seconds lost, but nothing major.

Overall, I had the 33rd fastest swim time. Better than I would have expected. I was 22 seconds faster than 2 years ago.

See above.

I pushed pretty hard on the bike. ANd I would say that I had a strong ride. THis is a pretty tough course, requiring almost constant gear changes. This all went smoothly.

I passed quite a number of people on the bike. Got passed by 2.

I spent a lot of time in aero, especially going downhill. For some reason, I'm normally very apprehensive to get into aero for safety reasons. The bike is very twitchy in aero. But come races, I have little hesitation.

The wind wasnt as big of a factor as I was expecting. It was pretty strong. It definitely hit us hard as we were going along 251, right into it. But spending more time in aero seemed to help with that. I was surprised that the wind didnt bother me more as a cross wind. But it wasnt bad.

The one thing that I didnt do especially well was going around turns. There were very few course marshalls out and I was unsure frequently if cars were coming. Coupled with the remaining dampness from overnight rain, and I was pretty cautious on the turns.

Overall, I averaged over 19mph and had the 37th fastest bike time. I was 1:58 faster than 2 years ago.

Not much. I gave a strong effort and beat my bike time from last time by . I averaged 19.xxxx mph on a pretty tough course for speed. I'm very pleased.

T2 went reasonably well despite no practice. Nothing really to note. It went smoothly. No problems with the shoe swap.

Overall, the 40th fastest T2 time. 20 seconds faster than 2 years ago.

Not much

I've done less than 20 miles running since February because of some foot injuries. So I really didnt know what to expect here. Coming in, I thought I would generally be ok cardio wise. I knew that my legs weren't in running condition though. I also expected my foot to start bothering me, and it did.

The run went as well as I could reasonably have expected. My hamstrings were definitely sore coming out of transition and going up the stairs. But they loosened up pretty quickly.

The first mile seeme to go ok. I was breathing hard, which I expected, but figured I had enough gas left to finish ok. I tried to stay off the pavement when conditions allowed to save some impact on my foot. I did it in about 8:30 pace or so.

Second mile was a bit tougher. I was getting passed, which I knew would happen. But I made it through. Towards the end of the second mile, as I passed the school on my left, my foot started getting sore. Then the hill started.

Partway up the hills, my family was there to cheer me on! It was very nice to see the wife and boys. I pressed on, breathing very hard going up the long hill. I was so happy to turn the corner onto Barker road.

From there, it was a straight shot to the finish. About a mile. After I caught my breath a touch on the slight downhill, I tried to pick up the pace for the remainder. But my legs just would not turn over faster. The lack of running really hit me here. I was breathing hard, but just could not get the legs moving faster.

I finished as strong as I could. I was hurting and wanted to stop. But I continued on. As I crossed the finish line, Martie and Kameron were there cheering me on. Cheers are always great!

Overall, the 110th fastest run time. I was 28 seconds slower than 2 years ago.


Not much given my foot injuries since February. I ran as well as I reasonably could.

Walked it off. I was hurting afterwards for a bit. After a few minutes, I took 4 advil and got some ice onto my foot.

Overall, I'm very pleased about this result. I was faster in 4 of 5 splits than 2 years ago, with only the run being slower. Overall, I was 2:46 faster than 2 years ago. Some progress.


Foot injury.


The volunteers and race organizers generally did a good job. I was very surprised, however, that there were no course marshals at a couple of intersections. Especially the one at 64 and Thornell road, at the stop light. I was very lucky and got a green light when I came through there. I'm not sure everyone was so lucky.