This was a terrible swim - I didn't feel good throughout - I couldn't stay with the lead group but I was too fast for the second. I ended up swimming by myself the whole time - just didn't feel good in the water. I was navigating well but not sighting well and for a while I actually thought about packing it in. It wasn't until the last 200m or so that things started to feel right.

Warmup - even if I have to cut out of the briefing early.

Solid T1

Remember elastics...

I got on the bike well and up to speed - however, my left shoe strap popped out so I rode the whole 40km with it undone (would lead to a blister on one of my toes). Other than that, the bike went fairly well. I was able to stay aero and generate good speed (for me) and only got out of the aero position to climb when I was under 24km/h. I would spin up the hill and then get back into position. My HR being lower on the second lap seems strange, however the winds had picked up and I know I worked a little easier going out on the second lap so that I wouldn't totally smoke myself on the run and then coming back the tailwind kept the speed up without much effort on my part.

More bike miles...

Only problem was coming into T2 with three sprint athletes who didn't know quite what they were doing - next time, make the effort to pass people in the last bit of the bike to solve this problem.

Nothing.

The run went really well. For the first lap and first bit of the second, a guy that got off the bike just before me was my target. I kept pace with him (probably 10m back) and ran steady. Had a good cadence and stride length and finished the first lap feeling strong. Started to reel him in on the second lap and as I passed him said a few words to him. He matched my pace so we ran together for the next 3km or so, exchanging a few quick words back and forth. Everytime I thought I was going to drop him, he was able to stay with me and with about 1km to go, he was able to open a slight lead on me. I tried to stay with him but in the end he was able to put 10 seconds on me. Overall it was a great run, I felt strong and fast throughout and was very happy with the result.

When I pass, go by fast so people don't think they can stay with me :)

Walked, talked to Victoria, ate some pizza and drank some water.


More bike miles and no swim warmup.


Good training race - hopefully I can absorb this week's training and the two races over the past couple of weekends and then spend the next two weeks building speed for the last race of the season. Goal is to break 2:30.