Decided not to go all out on the swim. Wouldn't really matter if I squeezed in another 50 or so. Swam strong but wanted to save energy for bike and run.

Stretch it out. Not choppy strokes

Dryed off and changed quickly so I would have time to set up my bike. Use the bathroom (and I'm glad I did).

Felt pretty strong. Really wanted to make it burn and use whatever was left for the run.

stay above 110 RPMs. Pay closer attention to RPMs. I kept day dreaming and not realizing they were dropping at times. It's only 15 minutes. Push harder!!! Lower tension on spin bike

Ran around the gym to keep legs warm. I was afraid of my calves stiffening up sitting or standing around. Some people were stretching, didn't think that was such a good idea in the middle of a race.

TREADMILL - Just wanted to keep it under 8 min/mile. So I'm happy with that. About 3 min into it, felt horrible, but after passing 7:30 I was golden. Even increased the pace.

Perhaps increase the pace a little sooner now that I know I can do it. Try running at 7:45 min/mi

nada


training. It's been a while since I've really pushed it on a spin bike. Crossfit the day before may not have helped any either.


Fun race. Can't wait to do the next one in the series to see if I can beat myself.