I did enough training to make it through the swim mid pack and I did that. Too bad there were some rocks on the beach that made me slow down at the start and finish, ugh... I thought I hit start on my watch but I didn't but I feel like it took me about 35 minutes to complete the swim. I didn't wanna blow up so I kept the pace around 1:50/yards like in the recent 2 OWS practices.

Nothing, swim more in training to swim faster overall. Maybe just run my ass off over the rocks to get that part over with?

Hid my flip flops below the lifeguard station and picked them up after. They helped me run across the really rough pavement heading into T1. It's quite a distance from the swim chute to T1. My guess it's about half a mile run.

Nothing.

Seeing I've been doing alota bike training chasing 4.0watts/kg I anticipated myself pushing around 200watts normalized power over the course of the bike. My HR shot up to Z5 quickly and I hovered around there until after the 1st hill during the 1st lap. On my way back I settled down a bit and stayed around Zone 4.5 or a bit less the rest of the bike. My breathing and effort were good and the path was very smooth compared to the many times I've raced here before. Very happy with that. I predicted a 1:20 ish bike split and I finished in the low 1:12s, woohoo! :)

2013 time: 1:14:12
2014 time: 1:12:04
2015 time: 1:07:40; PR!
2016 time: 1:12:02
2017 time: 1:08:07 HR: 72% Z4, 21% Z5
2019 time: 1:11:10 HR: 21% Z3, 69% Z4, 6% Z5
2022 time: 1:13:10 HR: 34% Z3, 44% Z4, 13% Z5; PR speed on 3 lap course



Switch to small chainring up front as the uphill gradient gets too difficult to maintain a cadence above 80rpm.

I was careful about dismounting and didn't do my normally jumping off the bike style since I haven't practiced it much.

Practice jumping off the bike to make it second nature.

I aimed to hold myself at HR zone 4 ish to 5 near the end of the run segment. Took me about a mile to get my running legs going but even after that, running felt heavy. My barely enough training showed, hehe. I was pacing sub 10:00 per mile and my HR was in low to mid zone 4 so I decided to let it be. I could feel my legs on the verge of cramping if I pushed any harder so I waited til the last mile to go as hard and fast as I could.

2013 time: 54:06
2014 time: 44:36
2015 time: 43:50
2016 time: 48:06
2017 time: 42:23; HR: 24% Z4, 48% Z5; PR!
2019 time: 42:26; HR: 53% Z4, 42% Z5
2022 time: 42:26; HR: 39% Z3, 55% Z4

More run training.

Walked around and stretched. Drank Endurox R4 recovery drink. Grabbed a couple bags of chips and hugged the race directors then left.


Minimal swim and run training.


Despite the rough spot on the swim I enjoy this race venue and will continue to return every time they host it. I missed placing in my AG by 3 seconds! hehehe