Woke up at 4:00 and drank an ensure. Went back to bed until 5:15. Stayed in the host hotel so the transition area was close about 5:30 walked my bike down to transition and got my time chip. Went back to the room until about 6:45.

Done some stretching and light warm up

there was some mess up at the start went about 30-40 yards further then we was supposed to.

Go the right way

long ways from water about 150-200 yards

I went to fast on the bike. I felt good so I kept pushing and sould not have done that the last 5-6 mile I really slowed down but it was a little late the dammage was done. I normally bike 56 mile at about 16 mpr.

Go a little slower on the bike and save energy for the run

I put on sox for the run so that slowed me some

I hate loops. I went out to fast on the bike and so I paided for it on the run. My run plan was walk the aid stations jog the rest keep a 10 min pace. I made it to about mile 10 and the wheels fell off. I had to start walking between aid stations and pace fell drasticly. Mile 11 to finish was like 29 min or something. But I learnd a lesson so I guess that makes it better. I GUESS

slow down on the bike. Stay within my ranges

walked with wife and daughter