More swim training and more open water practice.

Went pretty good. About 100yrd run up hill from water to transition.

If I was not so tired from the swim, I could probably save a good bit of time from water to getting on the bike.

Only took water with me and 1 GU this time. Took one drink of water 1st half and on second half at about the 25 minute total time, I took the GU down slowly over the last 2 miles. This helped keep the cramps off during the run. Had some pain behind right knee.


More training on the hills. My plan was to just do OK on the way up and hammer over the top and down the hills. This worked out fairly well.

Better endurance overall would help drop some time but 48 sec compared to the rest was about average or a little better.

Nothing

My goal was to not walk at all. I succeeded in this goal. I am very pleased to have done sub 10min miles for this course!!

Just more training. More hill training would have been good. If I would have known the coarse and what was comming, I would have pushed a little harder.

Swim: endurance and mental toughness
Bike: just more training and possibly tri-bike or aero bars
Transitions: just need more overall endurance to move faster
Run: Knowing the coarse and how many hills would have helped. I had a little left in my tank at the end and could have pushed a little harder.