Run

• 32m 19s
• 3.13 miles
• 10m 19s /Mi

2nd half of Monday's race route; hillier than the first part

Swim

• 31m 09s
• 1600.00 yards
• 01m 57s /100 yards

took it mostly easy, with some moderate thrown in; did the final 100 as a build to fast. paid no attention to RI's

100: 1:54
200: 3:56
300: 5:54
400: 7:55
300: 5:53
200: 3:55
100: 1:43

Run

• 33m 28s
• 3.17 miles
• 10m 33s /Mi

ran the first half of Monday's 10k race route. the whole route is basically downhill out and uphill back

Bike

• 50m 40s
• 13.29 miles
• 15.73 Mi/hr

very easy roller ride with fork stand; Z0 baby!

my legs felt pretty good after the ride, but they tightened up again later. they are particularly sore behind my knees, on the outside

Swim

• 29m 34s
• 1744.34 yards
• 01m 42s /100 yards

a pretty good race OWS, my first race under 2min/100m! w00t!

lots of contact throughout; between the 1st and 2nd turn buoys I found myself too wide right, but there was a woman in my way to the left to get over; kept bumping her, but she wouldn't change course. I tried to cut inside of her at the turn, but got kicked in the goggles by someone; lost some time and place here.

T1: 1:55
a nice, smooth transition. ran it, wetsuit off, helmet and glasses on, and GO!

Bike

• 1h 29m 37s
• 25.15 miles
• 16.84 Mi/hr

had a little trouble getting into my shoes; the back of the left one folded in under my heel. not my best shoes-on-bike start

attacked the course and the hill, but coasted more of the downhills than the last two training rides

I had 2 reference-point times taped to my stem; I was 1.5-2 min behind my PB ride at each, but finished just 10 seconds off the finish time!

T2: 1:15
another good transition
did a moving shoes-on-bike dismount, ran it down the hill to my rack, helmet off, shoes on, grabbed my belt with hat, etc, and was off and running

Run

• 1h 02m 54s
• 6.20 miles
• 10m 09s /Mi

and then the wheels fell off :(

got through the first 2.5-3 miles ok; off my PB pace, but ok. then I hit some more tough hills and the next thing I knew I was WALKING! That certainly wasn't in the race plan! ended up walking the last three hills, pissed at myself and feeling bad. came in about 40 seconds behind last year's run time

overall, took almost 7 minutes off of last year's finish time

997/1684 OA
234/559 F
23/58 AG

Bike

• 11m 43s
• 2.99 miles
• 15.29 Mi/hr

Ride to ensure your bike is ready for the race. Take it nice and easy. The first 5 minutes. The last 5 minutes, feel free to throw some short sprints at the end as desired.

Run

• 05m 28s
• 0.55 miles
• 09m 58s /Mi

Run 5 minutes
Run after the bike. Just take it nice and slow. A short run to get the legs ready to brick on Sunday!