I improved on the swim even though the water was rough, it was posted as 2:28/100m (250 run to transition, maybe more), my try-a-tri was at 2:45 over 400m in calm waters. Sighting was OK, much better then first race, so the drills helped. This as a major improvement, but still lots of work to be done. Water temp was 74F and I didn't wear wetsuit just swim shorts.

Need more OWS, more form and speed training. Muscle Endurance

Nothing

My chip didn't work on the bike mat coming in so this is from my watch. My average was an 18.6mph GOAL MET. I think I could have done better if it wasn't for a weakness that I found. My arms (tris and shoulders) were too tired to stay low, they were burning everytime I tried to get in earo position, well as earo as I could get with road bike. The last 10k I could feel my legs getting tired, I did slow down a little but on last 5K I pushed my speed to 19mph. Oh! my watch says it's on 17.8miles and not 18.6 as claimed.


Need more muscular endurance for legs and apparently arms too. Practice Swim/bike bricks.

Don't have speedometer on bike or water proof GPS watch so I had it strapped on bike. I struggled un-strapping it while running with bike in transition. Maybe I lost a couple seconds, no big deal I'm under one minute :)

Get speedometer.

Run was good, I started slowly (small goal met). My average pace was 8:14, which I'm happy with considering that it was, for a large portion, on grass. There was two spots with some beach sand for which I needed to cross four times (10 to 15 strides each). The sand took away my momentum, it felt like it was sucking my energy out, it just wasn't fun to run in. Therefore I consider my avg pace GOAL MET.

Muscle endurance, train working thrue fatigue and pain.

Walked straight to the food grabbed some fruit, then back for potato salad YUM!.


inconsistant base training, no strenght training and very little core.


Well organized but lack of volunteers. They had young kids but they did a good job. The waves were well spread out which help keep transition area to a minimum. Good post race food.