Running into the water, I only saw 3 others with me on my second dolphin dive, so I pushed a bit and checked both sides. The swimmer on my right slowed pretty quickly and the two to my left hung tight for the first 250-300 yds. At that point, we were hitting the wave before us (buzzed a backstroker from the relay group).

Feeling pretty good getting to the first bouy. Easy sighting since it wasn't required. Sun was directly over the first bouy, so other than a distance check, we were dead on. At that point, I lost the other two from my wave and kept pushing on. Fairly uneventful until just after the 2nd turn bouy where a wildly wayward relayer was almost 90° to the course and ended up running into the side of her legs.

Exit went well, but the odd thing was that my max heart rate was recorded running up that sand at 185 bpm??? Not sure what that was about!?

Didn't have any feed to draft off of... not really something I could fix with the wave timing, but there may have been some slower elites that I could have rested on for a bit to get back in the grove and push a bit harder.

Ran with my wetsuit on until I hit solid ground and then started getting the top off... I had the top off and shoulders off by the time I got to my bike. I was fairly pleased, but need to work on "shoes on bike" starts. I haven't practiced it and certainly didn't try it here, so with a long run in the shoes... it slowed me down a bit.

Shoes on bike... practice, practice, practice, then implement at a race.

Not a good ride fo rme at all. I was watching HR and noticed at mile 10 that I was a bit high and the avg. was up in Z4, so I decided to back off a bit, knowing the back 1/2 of the course is a bit slower. Pushed to a comfortable level and looking at my HR data, there was a nice drop into the low Z3's... unfortunately, going off of that, I was about 1mph slower than I had targeted for this race. Not sure if it was good or bad for the balance of the race, but certainly disappointed in the performance.

Balance things out. I got excited with my swim time as I was coming out with some of the elites that started several waves infront of me. so I think I pushed a bit hard for the first 3-5 miles of the bike. Need to sit back and ride my race.

1st execution of shoes left on the bike after a spring of practicing and nailed it... only problem was almost losing my bike running through transition.

not much here. Pleased with the time, only pushing a bit harder would change the result.

Was looking to make some big improvements here this year, and for me, I did! Sub 9's is great for me at this distance. in straight up 10k's, I can be low 8's, so watching the lap timing, I generally neg. split each mile starting at a 9:01 and dropping from there. (last 0.2 miles was a 7:22 pace, but that doesn't count for much.) When I came around the final turn, I saw the clock and wanted to finish below the 2:40 (even though I had already missed my personal goal of 2:35).... looked up a few times to watch it counting down and ended up just under.

Still for me, training... time on the run. I am getting better, getting lighter and running without pain this year. So I am happy!

Not much other than walking around quite a bit to see my wife come through T2 and then to the finish.


Training!!! Still have that issue, but who doesn't. Technically, everything else was fine. Nutrition (for the first time this year) was fine. Temp was fine... all good. Now it's just my engine! Decided at this point to go race free till IMWI!!! Can't wait for that one!