Really tried to go out at a slow pace - concentrate on long, efficient strokes. Able to draft for a while - does make a difference! Only problem was that there was no real distance between those swimming out and those swimming back in. Nearly swam head into someone going the other way as I got a little off course.

Nothing - very happy with my time.

I think I was a little slow here. Was trying not to jack up my HR too much.

A good ride for me. Ate 6 Accelgels and drank one bottle of Accelerade, 1/2 bottle of GE and 1/2 bottle of water. Nutrition seemed right. HR average was probably 149-151. I think maybe slightly too high as I found out in the run.

Try and drop the HR by 5 bpm.

No problems here.

Nothing

Started out extremely well. As predicited, I took off too fast - at 8:30 pace. Should have slowed down a bit more. At this pace, my HR was in the high 150's for the first 2 miles. By mile 5, it was climbing into the 160s at the same pace. Thought that I could ignore the HR and just base the rest of the run on RPE. Took one Accelgel at mile 2.5 and another at mile 7, both with water. Took gatorade around mile 5, but not able to take in any add'l calories after that. By mile 9, started getting the damned stomach ache - probably undigested food that wouldn't move from the stomach due to the high HR. By mile 7, my HR was stuck in the 170s, even when trying to slow down. This caught up to me by mile 9. By mile 11, I was really struggling b/c of the stomach ache. I only walked the aid stations, but my run was down to a crawl at this point.

Force the pace to keep HR beloe 160. I just can't digest enough and a higher pace.

Staggering around the finish line - sipping on GE and water. Walked a bit in the lake to cool down.


HR too high during the run - not sure if b/c I biked too aggressively or if my run started too fast. Should have had something left in the tank at mile 9.