Each swim and race seems to be getter better from a confidence in the water view but still swimming slowly compared to others around from me, haven't been near the back out of the water for a while, which was probably due to it being an Olympic distance rather than a sprint race.

Quite a fast transition from the water, had a decent run to remove the wetsuit, put on helmet and go.

Bike went ok, had a reasonable time, but as I got out of the water at the same time as the fast sprint tri people I tried to keep up and bunch ride with them which was at too hard a pace and pushed too big gears on the hills causing problems later in the run.

Needed to have changed gears on the hills and not pushed too hard, didnt pace myself properly.

Stick to the Race Plan !!!!!!!!!!!!

Happy with transition, a bit slower than normal as I stopped to put socks on with the running shoes.

First lap was ok, took a long time to find my legs, second lap the was much hotter, got to the turn around point and they had run out of water, which was a pain but I had just opened a gu to take at the aid station. Taking this made me more dehydrated with 3km's to go.

Had to walk the last two hills, which I haven't done for a long time.

Make sure there was som liquid available to take with the Gu or wear a fuel belt and not push the bike too hard.

Re-hydrate as quickly as possible and get some solid food in, as with the water most of the food had run out by the time the end of the pack came in.