This year the swim distance was right on! I had a good swim, but quite a bit of contact throughout. I guess I ended up with a pack of 3 or 4.

This was a good swim. I sighted well and held good lines.

I had 2:55 on my watch. Not sure where they put the timing mat.

Not much, took my time to get everything ready.

Biked the course very well. I was 3 min slower than last year, but I put out 20 more watts. I think it's a mix of lower temps and that nasty north wind.

I stuck to my nutrition plan and made sure to drink enough water. I had a gel right before I got on the bike. I alternated between water, infinit bottle mix (600 cal), and 2 fig newtons ~every 20 minutes. Every hour I took one salt pill. I took one more right before I got off the bike.

Not much. Stayed aero and hit my goal watts perfectly (215 W AP, 217 NP, VI = 1.01, IF =.89)

Had to stop and pee. Changed into shoes, hat and took in a gel.

Nothing, good transition.

Every year I make mistakes that result in a poor run. This year, I was well tapered and the temps were to my favor. I rode the bike hard and my legs were sore deep into the run, but I never stopped running. My goal was to not stop.

It's been so long since I've run on tapered legs. Basically, I was cruising and the first hour was very easy. I tried to hit it for the last 5k, but my legs were pretty fried by then. I took gels every 4 miles, but I should have brought one more of my own. The on course gel made me ill instantly. Yech.

With the exception of the gel, nothing. I could not have executed a better paced run, especially considering the terrain of the course. The other nice thing, nobody passed me on the run.

Stretch (once my legs stopped screaming at me) and then eat some food. I hung out with Carl a bit and then with Pete until the awards. It was a really nice day.


Nothing. I executed perfectly and am extremely happy with my performance.


I still love this race. It's one of toughest courses in the area.