Even effort throughout the swim. Navigation was good despite 2 ft swells. Panicked a bit after rounding the final buoy and heading for shore cuz of the chop. Taking lots of water in the face and hard to breath. Had to stop for a sec and get my bearings. All good after I settled down.

Probably time to push the pace a little now that I'm more confident in the distance.

Not enough wet suit strippers. I had to wait (and yell) to get my guy going which I hate to do cuz I couldn't have more gratitude for the incredible volunteers.

Very comfortable ride. I worked to get my heart rate down as fast as possible to 140 bpm and then I kept it steady. Increased HR by 1 bpm every 11 miles. Very consistent effort. Matched my speed of previous year with much higher efficiency. Drank 1.5 bottles of gatorade overall and a little bit of water for first time. I forced 2/3 of a bar down before first aid station. Drinking water there really helped so I forced myself to finish the rest of the bar before second aid station so I could get more water. Skipped final aid station cuz I had enough fluids.

Nothing. The ride went perfectly to plan. I didn't want to push at all cuz this was a C race.

This was a good transition for me. I didn't have much clutter. I was able to have a REST while I put on my shoes. Ran w/ racebelt. Grabbed a water on exit. I remembered which way to go.

Early stage of the run was hot. Temp was in the high 80s w/ humidity. Totally chilled out to the top of the hill. My plan was to get there (0.5 miles) in 6 minutes by walking most of the hill. Walked all the aid stations and all the real hills. Dumped lots of water on myself at every aid station which is a big improvement. Ice down the shorts whenever possible helped. I even drank a few sips of gatorade which is an improvement. I had right side cramps through 1/2 to 2/3 of the run. Gas I think. Got dumped on by thunder shower w/ sleet 2/3 through the run. Rain and wind torrential but a God send cuz I finally cooled off a bit. I think I was able to pick up pace slightly after that.

Disappointed that I didn't push harder. My plan for the race to have a run pb which I failed to do. I'm happy about running the whole distance. Run time was 17 minutes faster this year than last following identical bike time.

Sat in ice bath and drank coke.


Nutrition. Want to take in more food and fluid on the bike (and run) but have trouble with nausia and stomach cramps apparently. I can tell that my leg strength on the run is also failing toward the end.