Woke up at 4:15, at the course by 5am. Ate a banana, Greek Yogurt, bagel, G1 Perform 15 min before start.

1 Mile Run

Great swim, felt really strong and consistent

Start at the front of my wave instead of the back - my last two races have shown I no longer need to start in the back, lost some time fighting through those in front of me.

Push a little harder on the final third of the swim.

First time trying a flying start with shoes already on the bike, went smooth but need to make it happen a little faster.

Long run from swim to transition - 500m

need to get a tri-suit, bike jersey got stuck when putting it on wet.

Felt good on the bike and hit my goal of 19mph just about right on. Pleased with sub-3hr time.

Need to add aero bars and keep increasing time on the bike to ge my average over 20

Good transition, not much to add.

Freeze a water bottle and leave in transition, warm water wasn't that satisfying

Miserable run, worst half I've ever run. Walked all the hills and then some. Course was hot.

More time with post bike long runs. Need more salt intake.

Walk, swim in lake.

Heat, need more training.

Great race, already considering it for next year.