Started off hard and just kept the pressure up the whole time. hammered as hard as i could and still keep things together, once i started catching the waves in front of me it was like being in a whirlpool, you just got pulled along.

nothing

in'n'out!

bike was hot and windy. i took the first 4 miles a bit easier/high cadence and just settled down and then went to work, knowing there were 3 guys right behind me that could easily run me down and that i would need a solid ride to keep them off.

With about 2 miles left the guy that ended up 3rd overall caught me and we traded places back and forth until T2. he went in right before me (prob 15 sec), and we stayed with that gap until mile 1 of hte run.

With jasper (guy that came into T2 with me) just up the road i had to keep things under control the first 1 mile. i knew i felt good enough to catch him but wanted to wait a few min so i could settle my HR and do it with authority, i didn't want him being able to hang on as i went by.

i finally caught up with him just after the first mile, and we ran side by side for about 400m before i moved around him and upped the pace for 3 min. This was either going to work very well or backfire badly, but when i turned around he had snapped and fallen off the pace and i settled back into my goal pace.

the rest of the run out to the turn around and until i was about a half mile back from there was alone and very hot. aroudn that point i saw another runner coming towards me FLYING, on the way by he asked if i was in the tri or du. i said try, he smiled and upped the pace even more (he was already moving faster than my 5k pace it looked like). i got a bit scared at this point and just dug in with everything i had left. he ended up closing the gap down to 20 sec by the finish and dropped the fastest run of the day (33min).

quick jog and an easy swim.


training levels and no race wheels.


Race nutrition:

2 poptarts and water 2 hours before, gel 15 min before.

Bike:
half a bottle of lightly mixed HEED

Run: nothing.