Very good swim overall. There was one guy keeping pace with me for much of the 10 minutes, which really helped me to push the pace and focus on technique. My turns were good, as I would gain about 1 yard at each wall. I paused briefly at 300yds to fix a leaking goggle, but otherwise swam pretty consistent throughout. I won my heat, which was all I really could ask for.

Nothing, other than drag my butt out of bed to get to my masters classes.

This was a fixed 10 minute transition. With a little hustle, I was the second person into the spin studio and had plenty of time to set up the bike and warm up the legs

nothing

My goal here was to go comfortably hard, such that I still had life in my legs for the run. I found that I could have conversation in 3-5 word sentences, which I figured was a solid pace (HR monitor wasn't working...again). I kept my cadence up near 140 for much of the ride, then accelerated to 150-160 over the last 5 minutes. This again gave me the best distance for my wave.

I think I could have pushed a little harder on the overall pace, but I can't complain about the run that followed.

Just run from spin room up to treadmills. again, with some hustle I had time to stretch and warm up the legs for 1-2 minutes before the actual run started.

nothing

The goal here was to run at a pace I could hold onto for the first 15 minutes, then build to a sprint over the last 5 minutes. Set the treadmill at 8.6 mph to start and settled in nicely. At 5 minutes, I thought this might be too easy. At 8-9 minutes, it was feeling hard, but just right. By 12 minutes, I wanted off but kept pushing. At 14, I increased to 8.7. At 16, set the treadmill to 9 mph/ Finally, at 18 minutes I turned it up to 10.5. Judging by my breathing at the end and the fact that my legs (and my head) were screaming to jump off the treadmill, I think I gave it all I had.

Nothing! maybe next time I'll start at 8.7 or 8.8, but I'm very happy with this performance

I walked on another treadmill for about 5 minutes, then stretched and showered.


Lack of training and the excess weight I picked up on my cruise. I was actually surprised that I improved over my previous indoor tri in all 3 disciplines (even if only marginally). I suppose it's time to start setting goals for the upcoming season. If I reasonably expect to improve without injury, I better get serious about training, especially the run.


Well run, though it should be given that they run this event twice a year at this location. The visor was a nice change-up to the usual tech tee (though I ruined my shirt from last year with a wipe-out on my bike last summer).