Current was so strong it just dragged everyone down the course.
This time is very unrealistic of what I would normally do.

More swim training.

Was running with my bike on the wrong side so when I got to the mount line I had to stop and change sides.

Run from swim exit to T1 was at least 200m.

Went out hard. Some strong headwinds at times, but others the wind was behind.
Course was tight in some parts, especially the corners and turn arounds. I didn't do much work on cornering so I probably lost a bit of speed and time here, considering there were quite a few of them.

Probably went a bit hard on the bike, so I was feeling it a bit here. Went slow to catch my breath a bit.

Went a bit hard on the bike, as I didn't know if my knee would allow me to run too fast. Didn't feel knee too much.

Had done basically no run training in the last month, so performance here suffered.

Bit of a stretch and some Endura and fruit.


Lack of run training in the last month due to injury.


15 mins late. No loud speaker announcing what wave was about to go and the guy starting each wave just called out 'ready, go'. There was no whistle or hooter or anything.
Could have had the drink stations a bit earlier into the run.
I measured the bike course as only 18.5km.