This swim was awesome. I had no clue how fast I had gone until I saw the results at the end of the race, but I knew I had been close to the front as I came out with some guys I am normally behind. My sighting was perfect, and I was in a good group for drafting, so no complaints here whatsoever. Absolutely bar none the best swim I have ever had in any race.

Nothing, this was pretty much perfect.

Ho hum T1, a little slow as it usually seems to be, but I like to ride with socks so I take more time putting them on then I should. Have to work on this. Still, this was faster than Shawnigan, so no real worries.

Just work on getting into a faster routine.

I knew right away I didn't have a lot of power in my legs, but I tried to keep the pace up as much as I could. The first lap went by OK, I was on pace for a 2:30 split, but I died off a bit about halfway through the second lap as I just didn;t have my usual ability to push the pace on the bike. It was pretty frustrating as I was watching people go by me and I was unable to go with them. Oh well, that's what being sick does for you. Looking forward to the next race to see if I can make up for it.

Can't really say here. Mostly irt was just lingering sickness from the last week and a half, I just didn't have that extra gear.

Very easy, felt like I was out running right away. No problems.

Nothing. Anytime under a minute is good.

Not bad, not good, the first lap was decent, I was holding 4:30's and was happy about that as I wanted to hold that then pick up the pace in the second lap, but I couldn't push any harder and I fell off the pace big time. Ended up walking the aid stations on the second lap, and then just at the end I had a guy pull up next to me who went to pass me with 100 meters to go, but I managed to kick it up a notch and just held him off in a sprint finish. After I found out he was in a relay...The bastard!!!

I need to work on some longer steady paced runs in training. No questions there, this needs to become a bit of a focus in the next few weeks.

Jumped in the lake for 15 mins to ice the legs, had a protein shake and went home for a nap.


Being sick as badly as I have been for the past week and a half didn't help. On Thursday I had been thinking I wasn't even going to do kthe race, but I like this venue too much to not participate, and in the end, I set a new 1/2 iron PB by 11 minutes so it was a good decision. I hope I can lower that even more at Vancouver in three weeks.


Always a good race, lifesport has done well in taking this one over.