Was disappointed a bit in the swim time. Did this without a wetsuit which may have slowed me down, but felt like I swam reasonable. Have been plagued with foot cramps while swimming and this day was no different. As always there is the long run/walk up the hill to the transition and didn't do well on that.

Train more

For some reason, I couldn't find my bike. I thought I had markered well against a tree to know which aisle my bike was in, but when I got there from the swim, just couldn't see it. Wasted 30 seconds trying to find it.

Pushed it harder than I have in the past on the bike. Passed many on both the out and in of the course.

Try and drink a little more.

Forgot to open up the running shoes so had to spend time on that. Stopped to take in some fluids I forget to get on the bike, and managed to take off the running shoes while drinking which was good.

Couldn't keep up the run so varied between run and walk. Run pacing was good, but felt I left too much time on the course walking.

Train more running. Hadn't done enough in the weeks prior.

Lack of training between Guelph I and this one. Didn't spend enough time swimming and running. I did more biking and you can see the effect in the improved bike split.

As well, waking up race morning with a cold really doesn't help.