It was a really good swim. I felt it was pretty clear the whole way. I drafted really well, enjoyed the scenery( saw a couple of stingrays), thought the swells we're fun. It was hard to sight with the swells but was staying with a big group the entire time so felt I was on the right trackt. It went by really fast

A bit closer to buoys on first loop instead of starting in middle.

Good T1 for me. I wanted to go under 10. I had a finishing goal in mind and I knew that every second counts so I wanted to not fool around and have a plan. It was going to be cold but I wanted to keep it simple. I knew that I would warm up eventually so I stayed with arm warmers, jersey and toe warmer's ( which we're on the shoes already)

Same. Maybe swim with the arm warmer's, save a bit of time there.

Nice course. There was some headwinds and I had to keep my watts in check. I was consistent on the watts and kept them at 70% of my FTP which worked out great. The tailwinds we're very sweet. I never stop except special needs for a few min.

Increased my FTP to 230watts. Right now it was at 199 and I was riding at 140watts during race. If I increased it to 230watts ride at 170watts, speed should increase to 19+ and possibly going under 6h for the bike. Will work hard this outseason to be able to do that

Good T2. Again was thinking of overall goal. Garmin woudn't initialize( as always) and was trying to get fuel belt on right.

I would love to go on course next year but I just don't like powerbar drink.

Not a bad run overall. Did do some mistakes. I started at my e-pace +30 and it felt really easy. I was drinking Infinit, water every other aid stations. I would walk only 30sec at aid stations. Around mile 8 I forgot to start taking my salt tablets. My pace slowed down a bit but kept running. Starting coke around mile 12 and it helped. Would alternate between coke and broth. I drop the ball a bit in nutrition but I was pround of continueing running and walking only 30 sec at the aid stations.

Stick to my nutrition plan for the run. Get the run under 5.

Massage, shower, changed, Mellow Mushroom for pizza and beer and walked back to see last finisher's


I could have run at least 15-30min faster on the run if I would have stuck to my nutrition on the run


I loved this race and I'm doing it again next year. My goal was to PR and my best IM time was 14:31. I shaved off 1:30 which I am extacted about. My ultimate goal was to come in under 13 which I did. Now to next year's goal of 12:30 !