Thanks Emily.  I wanted to run 7 flats with a stretch goal of 6:40s (3 miles in 20 min).  I was close to that pace with about 5 min to go when I felt like I was overheating and didn't want to puke or pass out, so I slowed down for about 2 min to recover and drink a little before picking it back up.  Was happy enough with 7s though.  Hit my swim time too of 1:30s per 100 yards - well, almost anyway.  Bike was that silly spinning stuff regardless of resistance, so hard to figure that.  I prefer a little lower cadence whiel on the road. 

I like your new pic btw!  Looks just like my ski helmet.