The swim was rough for me. I started out pretty much right on the bouy line because I decided I wanted to try to swim this faster than last year. Last year I started in the back and to the right walking into the water. This year when the horn went off I decided I wanted to sprint into the water so I could get a good start. It was way more physical that last year and there were some roller's coming in that made it a bit rough on the way out. when it was all said and done I swam ok and was only bleeding from one foot when I got to T1

Swim faster.

Not much to complain about here except that I put my left sock on upside down and had to remove it then put it back on.

Run faster through the transition area.

I was excited about riding on a flat bike course. I expected to go just a bit faster, but it's a good thing I didn't. I would have been toasted on the run much earlier.
I did lose my gel flask somewhere on the ride after I got 1 swig off of it. I need a new tri top.

Train more pushing big gears on the flats.

I thought this went well. It was a bit crowded which prob added a few seconds but I can't complain.

not much. I need to get over the feeling of "i forgot something" before I head out to run.

Well I blew up here. I started out running comfortably and my calf's didn't cramp like they usually do the first mile. I ran ok through 2.5 miles then I started to melt. It wasn't too hot I was just done and I'm not sure why.

Be in better shape and maybe not go as hard on the bike.

A little ice on my knee, 3 pieces of pizza and then had a few beers and hung around and cheered for my wife, sister, sister-in-law, sister-in-law's sister and everyone else.