not a good swim for me, shoulder was bugging me, i had to stop 3 diff times to get out of a gaggle of people, pretty much all over the place.

swim time includes 200m run to transition

swim a little better;-)

just not a good overall swim, started off rough and i never really settled down from there.

went smooth:-)

nothing really, i slowed down a bit to make sure i had everything and let the HR come down, and i still ended up with everyone else timing wise

bike felt good! never had a long course race go like this before, so it was a great time. felt smooth and never like i was digging my self into a hole. sat on the lower edge of my tempo zone on the way out, upper end on the way back and ave right in the middle.

4 of the faster cyclists caught up with me later in the bike, but coming out further up in the swim i expected this.



not much really, nutrition went well, 6 gels, two bottles of heed, one and a half of water. around 300 cal per hour.

fastest T2

nada

OH. MY. GOD.
this run was probably the single hardest racing moment of my life. it hurt so much. i have not been running enough, and the course just came up to bite me in ass. my legs were cramping a bit everytime i found an up or downhill (approx 10 of the 13 mi). nutrition wise things went well, alternated between heed and water, and coke and water, 2 gel, i banana piece total on the run.



need to be running a LOT more. but solid considering my volume recently.

sat in the ice cold lake,


training volumes


I am writing this the day after the event, and my legs are SHOT, walking hurts, stairs, well, i am sure they all grew about 3 feet each during the night. we'll see how the next few days go!