Swam well for little training. Our wave was broken into 3 groups so lead my group out with a hard start to avoid traffic. Moved over right to the buoy line quickly and then settled into nice pace. Never able to draft much because lead my wave. Swim got congested near the end so had to do lots of manuever to get thru slower swimmers. The chop from the swim made it tuff at times and seemed to swallow lots of sea water.

moved quickly thru T1. stopped to let the wetsuit strippers help me out.

Think i went too conservative on the way out. I passed lots of folks and was not passed much but seemed to not get much power into the pedals early on. Dealt with some stomach issues most of the ride due to salt water in the belly which effected my nutrition intake. By the turnaround I saw my halfway split at 1:24 and thought i am in big trouble. With a tailwind now I just hammered away all the way back. Near the end my back was really tight and my stomach was still upset. Still managed to pass lots of folks and never get passed. Finished the 2nd half of the ride in 1:08 which was 16min faster than the first half. Yeah, I was way too conservative b/c most other comparable athletes were only negatively splitting the bike by 10min or so.

go out faster and try to survive the run

no issues

This was probably my worst half run in 4-5 years. Last time i raced this course i ran 15min faster. The stomach just would not cooperate after the first 2 miles. I had to walk each aid station like an IM race to cool down and ease the stomach. I started to crap on the last lap and just wanted the day to end. I was really disappointed in the run but glad I stuck it out. Not much to say other than each lap was worse than the one before.

HTFU mentally

I was mentally wasted so I sat on the curb for 15min starring off into space.


Training was down volume and quality wise.