Time includes part of the run to T1 (exited the water at 8:33). Fairly well paced as my last 100m was only a couple of secs slower than first without feeling like I was going too easy.

Since I've only gone under 8:30 once in an all out 400m TT, I don't think there is much I could have done better (bar the obvious of train more to become a better swimmer)

Almost half the time I took in T1 last year at this race! Didn't remember how short the distance they give you to mount the bike was and failed to get a running mount.

Practice running mount in small space and try and figure out where I'm still losing 1min on some of the faster people

The big hill strikes again (and this time with back up!). Last year my calf cramped on this hill. This year I felt like I was really struggling to climb it and, reaching the top, I noticed my rear wheel had somehow moved and was touching the frame! Jumped off the bike to straighten it and that was when my calf decided to cramp! Lost about 2mins sorting the wheel and trying to uncramp my leg!

Thoroughly check the bike before the race and work out what is causing these leg cramps

Coming into T2 my calf cramped again whilst trying to get my foot out of my shoe so was forced to unclip and jump off the bike with shoes still on. Same T2 time as last year, so happy overall

Cramping on the bike had taken it's toll on my legs, so had to pace myself slower than I wanted

Not much I could have done differently for the run

Some water, energy drink and a banana on finishing then walked around the venue for a bit.


Falling ill 4 days before the race. My resting heart rate was still a bit high on the morning of the race so couldn't push as hard as I wanted