My best swim ever, came out of the water with no loss of breath. Avery un eventful swim, drafted well, found clear water when i wanted it and actually really enjoyed it.

Nothing

Good transition, had energy after the swim so managed to run fairly quick from the water to the bike, never managed that before.

Nothing

Lap 1 - 1:11
Lap 2 - 1:14

Great ride, felt really smooth and strong, didn't feel like i was pushing too hard, managed not to get caught behind too many people, really enjoyed the ride. It was great to be out on an empty course for the first lap, kept a great rhythm, the course was full by the second lap so that slowed things down a little.

Given the issues on the run, maybe take some salt tabs.

Smooth transition, happy with how it went.

not much

Lap 1 - 33min
Lap 2 - 42min
Lap 3 - 49min

was aiming for a 1:45ish run so very unhappy.

The first lap of the run was bang on target and given that my swim was 3 mins faster than i had hoped for and the bike was 12mins faster, i was sure i would hit my 4hours 50mins... but it wasn't to be.

Had a brown town moment on lap two and had to wait a few mins to use the toilet so that chewed up some time on lap 2 and my legs were in agony by that stage.

On lap 3 it all fell apart, i walked an aid station to get in some carbo shots and cramped up, I spent the next 3km walking like the tin man trying to get my legs to run again, they refused, i was in so much pain. i managed some kind of a little shuffle run as i went down the finish chute, i think the last 3 km's took me almost 30mins and i had to just watch my goal time tick away on the watch, it was very disappointing.

I don't know yet.