I had a good swim. stayed in line for once. felt good. LOVE to swim open water. water kind of choppy coming back but overall good. a bit slow.

swim faster, not be as conservative

tried to speed up my t times form previous race. had no socks, or gloves. went ok but very standard when i took off suit. that where the bulk of time is.

Work at taking off wetsuit in timely matter. add more lubricant to ankles, maybe..

bike was good. was trying to go hard and race it. which i did but made major mistake in not taking enough to drink. I brought Gatorade Endurance and had 8onz only, no gels. Felt great during the bike but felt it later. First long downhill is pothole filled but kept good pace with that and traffic. It's getting to be dangerous though and somebody can get seriously hurt. not a close course and road conditions are the worst. The hills went well. Concentrated on keeping high cadence. worked well. It was very hot too. Nice long dowhill at the end is defitnitly the best i've seen

DRINK more. and take one gel during bike. Major mistake.

tried no socks and went well in practice but now the insert was folding over . had to take off shoe twice to get it right

socks on or make sure inserts are correct

This run was the worse run i've ever had in any races i've ever done. I felt awful. first 1.5miles was ok. watch my garmin data and was ok within pace. first aid station i walked and after i just started feeling awful. i had shivers, goosebumps and did run/walk rest of race. took a gel at the half-way point but still felt awful. Not at all what i wanted and it was very hard mentally to take.

Nutrition on the bike killed my run. I didn't feel good in the morning to start with so maybe a factor.Heat another factor but overall taking in too litle was the deterent. total calories was : 160 cal. so about 55 cal/hr. Not enough.

felt dizzy and out of it. decided to jump in the lake. best descision. that felt awesome. got bike back on car, watched awards and got some food. chatted with Jackie.
drove home and tried to figure out what went wrong


Nutrition, didn't feel quite right ( headace, sore throath when i woke up) heat


I love this race and even though it's hard to take right now it was a good learning lesson. Nutrition is defitnitly the 4th leg and SO important. I will focused on IMLP now and learn from it