Felt good on the swim. Worked on pushing the pace more than normal to see what I could do. Had a bit of confidence after this weeks workouts. Just a little pushing and shoving early, but was able push back.

I was in the first rack from the swim, so not a long run to my bike.

Early on in the ride, legs felt a bit sluggish. They seemed to work themselves out after 3-4 miles. A few riders would pass close together and it would seem like no one would pass me for miles. Negative split the ride by about 1:00 thanks to a slight tail wind.

Keep pushing, was about 1:10 faster in 2003.

Smooth controlled transition with little wasted effort.

Should have grabbed a gel for the start of the run.

Best run I have had off the bike in several months. Pacing was consistent and about where I wanted to be on this race.

If conditioning permits, push the pace a little more. In 2003 ran the course about :50 faster.

Fluids and food. Stayed on my feet walking to keep legs from stiffening on me.


Need to lose between 10-15 lbs, and increase leg strength. Will allow to push a little harder on the bike and run.


Overall about 1:00 faster than 2003, but mostly due to the swim being shortened to correct length.