Actual swim time was 18:53, but a 30sec run to T1 is included in the split.

Swim went a bit better than planned (19:45) timewise. Might have started out a bit too fast because I missed getting a negative split by 20 seconds.

Continue to train and include some speed work.

Crappy T1 position. Should I sit down to put my socks on? I wobbled a bit while doing that.

Speedy transitions need to be practiced also.

Thought I was riding within myself and saving some energy for the run. I felt good, but I was kind of thrown off by not having my cadence sensor working or my HRM on. I train with both gizmos all the time.

It was still, marginally, my best time on this course in three attempts. I thought I'd do a bit better, however.

Wear the darn HRM and make sure the cadence sensor is working properly. Attack hills a bit more and try to down at least half a bottle of gatorade + half a bottle of water.

Felt I was setting myself up for a good run.

Take some salt.

Was hoping I'd do OK in this area and was shooting for 53min approximately. As soon as I started the run, I felt worse than I had in the beginning of both Iron-distance races I've done in the past.

I had underestimated the distance and not drunk enough on the bike.

I ran a very slow 31min 5k then came back in almost 28. Last km was in almost 7min/km. I was practically on my own, so I placed no effort at all in finishing strong. I was nowhere near my goal and let that fact get to me.

My previous PB in this race was about a minute and a half faster though I had slightly slower swim and bike splits.
Had I run the 5-5:30 min/km I was running in the last 4k, I might have moved up three spots in my AG. But, at the time, all I cared was about not getting passed.

I need to lose weight. This is the heaviest I've been in the three times I've done this race. Several of my tri friends, whom I seldom see other than at the races, commented in a friendly manner about my increased weight. And I know it has nothing to do with having more muscle.

I also need to run more and, if it's right after riding, much better. I had a PB earlier this year in a stand-alone 10k, and that had my hopes high of putting in a good run. But to run such a hilly 10k after the swim and bike is a whole different monster.

Mental strength might have also been an issue on the run. I was much more negative than usual. Things aren't always as bad as they may seem sometimes, but one might not realize it at that very moment.

Not enough run training. Not enough long sessions. Extra weight.

Not saying that this was a bad experience, but it was a wake-up call that I need to tweak my training around a bit and be really careful about my eating habits.