Today I did a diagnostic for the upcoming Olympic Distance 22 April 2012 I will enter all my information in detail on a race report. This was my longest distance to date. It was tough...must remember sun screen next time. Good hydration prior to the swim. Roctane 5 min prior. Felt very good through the swim which was my best split yet. Roctane at the transition and throughout the swim consumed eleyctrolyte carb drink approx 350ml. T1=3:31 Started the bike well but started to fade at about mile 10. Attempted to hydrate well (likely not well enough) consumed about 800ml total on the ride. The final 4 miles was hampered by several obstacles which slowed the ride down (cars, cows, & kids). Was pretty wiped after the bike, especially with a monster hill finish. I really, really, wanted to get off my bike and walk. Note: I am not good with aerobars, however, after about 10 miles I felt more comfortable. They really helped as there was a strong headwind (4 mile loop) which I had to face each loop. On the last lap seemed like there was a strong headwind going both directions....maybe suffering from hyponatremia? T2=4:51 I knew the run was going to be tough as I am not a strong runner. Nice pace for the first mile, then had to start walking. At first run 1/2 mile, walk 1/4, then went to 1/4th run, 1/4 walk. At mile 3 I had a second wind and ran well or another mile, then back to fatigue. I ran out of time (literally) and only completed 5.25 miles. Had to get home to the family. It was a great experience and I learned a lot! Had to take a day of rest. My back tolerated the trip well. My ankle held up extremely well with support. I went through 750ml of electrolyte fluid and 1 Liter water. Hydration will be important. My suit was covered with salt, so I know that I am a "sweater" and should make sure that I have electrolyte solution. I should consider a fuel belt for the upcoming event.

Still dragging most of the day, heavy work schedule and meetings. 4 miles with intervals to help break up the boring run.

Arrived Amsterdam this morning, will be back in NBO around 2100 tonight. No work out today either.

Up early traveling all day HSV to ATL to DC to Amsterdam. Stretching on the flight, but that's about all.