reverse tri - swim last - The first 150m was brutal. I couldn't find my rythym and I got mugged in the face once - goggles went down my face and I was in the deep end when this happened. Had to tread water to get somewhat back on, once I got to shallow end, stood to get fixed. a few laps later, goggles started leaking, so another readjustment. After this, I was by myself and could just go my pace without worries of anyone else. But by the end of the 400m, I was spent and had to take a few breathes before I started each lap. I finished as strong as I could and still set a PR for a 400m swim in a race.

This was the best I had swam in a race as well as training. Just keep on swimming, up my speed and threshold pace so I can continue to improve my swim time.

and not take so many 5" breathers! they add up.

actually T2 - bike to swim went easy. quick removal of helmet, shirt, shoes and socks. off to the pool.

Felt great on the bike. Pushed it on the way out down the hill (a slight headwind) after first climb. Only a few people passed me, but were caught later in course. Felt like I climbed the hills perfectly - nice cadence going into and steady up the hill while increasing at the top. This plan helped me pass people on most hills. Rode well up to turn around - first 15k came in at ~ 30'. Second 15k was quicker at ~ 27', had the slight tail wind. I think I couldn't have paced this any better. I rode this course last week at 56:30 with no run prior.

keep riding and up my tempo from where it is. get in a few more hills even though I rode these well just to improve.

T1 - run/bike transition. good transition. went quick just having to put on shoes and helmet.

find a spot on rack closer to inside - but this didn't make a huge difference.

This was a great run. I paced myself well the first .75 miles, which allowed me to run pretty well the remainder of the leg. On the downhill, I tried not to let gravity pull me faster than I could handle. First 2 miles were ~16:30. Once I made the left turn to head back to transition, I felt myself picking up the pace and passing people. I paced this run perfectly and PR the 5k run!

pick up my pace a little on the downhill - It was my best 5k ran in a race, so just keep working at it.

stretched, ate bananas, oranges and bagels along with my recoverite drink. cheered on my friends. after the event - pizza and hot tub at my friends to celebrate.


overall a fun time! the water stations on the run were actually nice to have. I didn't really get a lot of water in me, but just to get the squig and wet my mouth was perfect!