Great swim, arms started to tire

Little more pool work is needed, I could break 25 min with some more base work

Great T1, I passed a ton of people, made up for my lost time in the water

Nothing

Had a great ride breakdown:
0-2KM Lynch hill: 7min, no bad for how steep it was; got out of saddle when needed, but pounding to top without dropping below 10mph
2-20KM Great ride, HR low 150's even through climbs. 42min at turn
20-30KM great climbing, HR got to 170 a couple times on last hard parts of climb, but getting out saddle helped a ton; still ripping past people
30-35, this is when the early push started to take a toll; left IT and hammy started burning hard; tried to stand up to fight through, but nothing was loosening it up
35-38KM, last real climbing, I was dying; felt like everyone I passed earlier had caught me
38-40KM, down lynch just tried to stretch out the hammy as much as possible to hit run (47 min on return ride)

Nutrition was planned perfectly though; accel Gel at Park gate and again at hour mark

Base was not there cost me 5 minutes on return trip.

Guy next to me cost a few seconds on racking, his bike was all over the place

Hope for better luck with guy next to me

I told myself I was not going to walk and although I wanted to a few times I conquered Wildflower without walking on the run

Nothing, I gave it everything. Nutrition was perfect, no cramping at all and hydration was topped off.

Beer and a burrito and a leg massage (so worth it)


Base on the bike and more stretching


It has taken me three years to get through WF without walking the run. 105 two years ago, poor nutrition last year, and now I have broken the 3 hour mark 2:57:21. I am so happy to walk out of there with what I wanted.
I love WF it is what motivated me to do triathlons in the first place, now I am getting some respectable times.
I LOVE TRIATHLONS