Interesting pool swim - 2 lines going at the same time - swimming 6 lengths of the 50m pool. 1st and last lane went 1 direction and 2nd and 3rd lanes went both. I didn't get a good rhythm beginning as I tend to start slow and build up and 3 swimmers passed me in the first 25m. After that, I was fine and only passed 1 other person. Ended up 103rd overall i the swim so I was seeded fine (wore bib 120). Still need to remind myself to twist my hips more as I forget during the adrenaline surge at the start. Time includes getting out of the pool and running so probably was about a 7:00 swim - I can swim my 25m pool closer to 6:00 so I must push off pretty hard since I had 6 less in the longer pool.

Continue to work on technique and get 3 solid swim workouts in every week. I hve lessons scheduled this coming week. I think I can drop about another 10s/100m in the next 4-6 months.

I got out of T1 without too much trouble. The biggest issue was getting my left foot in my shoe while on the bike. Definitely coasted way too long. I have to practice this some more. Probably about 5 sec faster possible if I can get through cleanly.

practice getting my feet into my shoes more. I took too much time fiddling with them while coasting on the bike. Also, I didn't drive the course and didn't have an idea on how long I had to get them on so I coasted to slowly.

Except for the slow start messing around with getting my feet in the shoes, I did ok. For some reason, I couldn't get myself in my normal cadence range and was about 3-5 rpm lower. I may have started out too hard and spiked my HR. I also backed off too early and the last 2 miles were pretty low effort. I was pretty happy with my effort for about 9 of the 13 miles. The bike course used a big chunk of the Toyota US Open course so good practice for October.

Get moving sooner as I lost a lot of time at the start. Also, I shouldn't back off more than 2 miles from the end.

Fairly smooth T2. I need to practice my dismounts better as I ended up just stopping the bike and taking a couple of extra seconds to get off. I also need to remember to unbuckle my helmet after dismounting while running to the rack. My new Pearl Izumi isoTransition shoes worked great and was much easier to put on with the loop at the heel to hold on to. Fastest T2 in my AG

Do a flying dismount and unbuckle helmet while running. Left a few seconds on the table.

Best sprint tri 5K pace ever! First time below 7:00/min pace in a race and I even had enough to kick at the end!

For my fitness right now, I think I ran this very well. I started off a little quick (6:56 pace for first half mile), but ran it very even (right at 7:00 pace) until last 0.6 mile when I ran it around 6:30. I think I could've started kick just a little earlier. I was 5th fastest in my AG in the run portion so I still have room to improve here.

not much, just jogged to massage tent. First time to get an AG Podium with 2nd place AG finish! Woohoo!


I think I left about 1-2 minutes on the bike because of fiddling with getting the shoes on. I also need to train a little bit more on the the TT bike. Of course, I can get better at swimming - probably another minute that can be gained there over next few months.


Great race for a small tri. I liked the double TT starts at the pool as we probably got through 250 people in a little over 20 minutes. The one NEGATIVE is that I wish they would use a photographer that provides quality options to pick from. I have rarely seen Celebrated Images produce anything worthy of buying (they just don't know where to set-up and take a good photo) - the local people who did the Kiwanis Tri 2 weeks ago were so much better and more professional.