very slow on the TM=active recovery
legs still VERY sore...

https://connect.garmin.com/modern/activity/1222023482

wore Mike's wetsuit
still got chaffing

long run/walk/jog/limp to T1

wetsuit strippers are excellent!

tried to split the race into quarters:
first 14 miles-hold NP ~220 watts
next 14-200 watts
next 14-190 watts
last 14-200 watts

don't think I did too well, still have to check the Garmin to see..

https://connect.garmin.com/modern/activity/1220905632

Melted in the run, but so did everyone. My feet are torn to sh*t as I had a cut from the sprint tri on Thursday on the bottom of my foot, and then I forgot socks in transition, so I had cuts and blisters everywhere. 5 good sized ones filled with fluid.

Very challenging day with brisk AM temps in the high 50's, chilly water and then overwhelming heat by the end of the race. Transition was LONG. Bike was very hilly and the run had the hill at the furthest point of the loop, which you get to do twice.

tough race, but I left it all out there..
5:42:14
6 AG; 234 OA

http://www.ironman.com/triathlon/events/americas/ironman-70.3/syrac...

Pre-swim warm up
Ouch, ouch and ouch

Pre-race swim to check it out and find my comfort zone
Forgot garmin-time/distance is a guess based on my watch

Foot is really sore to walk on it-but I can overcome pain once the gun goes off, but I may stash some sneaks at the water exit. It's a long way to the bike.

Gonna redress my wound now.

#852 Dale Toce


Getting closer...

pre swim w/u-w a few strides

making peace with the water demons

https://connect.garmin.com/modern/activity/1217072733

some drop out by Garmin, and I went further than it states, just sayin'

Lake Terramuggus Sprint Tri-on a whim, as I knew I had 1/2 hour of bike with intervals and 1/2 hour run with intervals planned, so a sprint seemed appropriate-and I'd get to do some swim practice

BUT, another wig out in the water-this is now concerning; I've GOT to relearn to swim with people--cost another 1:15+ on my back, it hurts more in a sprint...73/99 OA racers, including the women=awful, awful, awful; and then I cut my foot walking out of the water, bleeding stopped pretty quickly but my wife says it's 'deep' and insisted on AB ointment/bandaid (at least no stitches)

https://connect.garmin.com/modern/activity/1216207682/1

2 loops around the lake, no socks, couldn't control my breathing for 5 miles thanks to that swim shit performance

?slightly short course (11miles), but I pushed HARD after the water anxiety debaucle... again
6/99 bike placing, now that's more like it! I'm getting speedy on that bike
AP=210/NP=234;cadence 84; IF=.997; TSS=52

https://connect.garmin.com/modern/activity/1216207682/2

https://connect.garmin.com/modern/activity/1216207682/3

first half mile hurt to put pressure on my cut foot, but I said f*ck it and I'd stop if I saw blood leaking from my shoe, which I did not
messed up the Garmin again trying to do manual multisport and missed about 3/4 mile of the run-rookie triathlete I am

pushed hard enough to hold off 2 cyclonauts in my AG bearing down on me at the end of the run- :)
No sprint at the end, but I still beat my 5K open or tri PR over the past 2 years.

Total Time=1:04:24
my fastest time at Lake T

treadmill recovery-post call