project 40/41

friday
pm overall 120 k bike, including 4 hours in park with kypeer pass intervals and dublin city course reps. as planned the thursday turbos session took the sting out of legs and i was suffering doing roleovers with the powerhouse. Spectacular bonk in the 2nd last interval and i was very luck to get some food from niamh and some food and drink from a super kind guy who was listening to our conversation.
funny i stood on the scales on thursday and had put on 1.5 kg in germany ( i know that and ergo did not touch sacle before the dua nats ;-) and I guess unconsciously had forgotten to have a proper breakfast in the monring after swim.
anyway all good but the plan was to lose the weight i gained in germany by end of next week.

sat
aquathon 1000m pretty close 14 min flat at half IM pace, the guy that let our swam way too slow for first 170 m and luckily just as i was to pass another guy passed and I was able to go nice and handy behind him ,with only 3 sprints when we passed people ( mental note do not do tumble turns the week before you do a pool try as every turn i had to force myslef not to tumble turn)

apart from no marshall as promised an un uneventful run at just under 3.30 min k pace marshalls were not ready for us and there was 2 guys that did the short race who said we cant turn left as this is a dead end...
anyway i got an extra 1k at sub 3 .30 pace in and all good
6 k run cool down
than 2 k steady swim ( warm up 8 k bike 3 k run 300 swim for race )

pm the fastest average speed and average power output of the weekend 120 k out just behind brittas bay with bon jovi. brilliant weahter and i got into a grove average speed just under 33k and a 10 min stop after turn around in brittas) the last 30 min were tough but i just loved that spin and the sun.
after some rest run 9 k 5 k steady 4 k sub 3.35 k pace




sunday
am 159 k another good session and i had to do 0 thinking as guide mark lead the session fast stuff with them was a good bit easier than with the powerhouse on friday but good enough to drop me a few times but apart from the intervals it was an steady enough pace.

pm 45 k recovery and coffee spin to shake legs out
8 k run ( well would be a bit optimistic to call that a run more and ironman shuffle
and 2.2 k swim

monday
am 10 k steady run

after the swim session 90 k bike today deco was the guide and again i had not to think. struggled on first howth climb and pretty much was in the hurt box for the rest of the day ( got dropped on last howth climb) 30k average to me felt a good bit harder today
but what a weather !!!!

pm swim 4.1 k, while suffering on the bike i was in the right head space today and brought that in to the swim did the same session as the guys this morning that did the full session, plus 200 m, this was the first time ever i swam faster and longer than the guys when on my own
100 m average 1,14 75s the only one i timed was 54.5 and the 50s were 34 average. 25s were a b.tch

evenning 15 k warm up on bike 11.5 k run 4 steady 1,5 built , 6 k at 3.55 ish pace 20 k bike cool down

another solid camp.
stats for last 5 days
650 k bike with as much intensity as i possibly could take
60-2 k run , 10 k sub 3.35 k pace 6 k sub 4 k pace and the rest apart form the ironman shuffle run nice and steady
swim 15.8 k or so with 8 k quality . a 12month 1k 400 100 50 pb amongst them

in hours thursday 4.5 friday 6 sat 7 sunday 8 monday 7 32.5 hours in 5 days.
overall it worked out very well.
and while i got smashed on friday by the powerhouse, sat hang on to the swimmer , got smashed sunday by mark and johnny and monday by deco and niall I really enjoyed the 5 days and feel i got the quality in that i wanted.
big thanks to all the guys that made the time pass by quicker .

It band cant be touched right now otherwise body was holding up well ( at least 1 hour body maintance a day )
well ... the shoulders were totally in bits after sundays am ride.

Friday pm long run 2 hours

Sat am 3.5 hour bike quite easy and did not really mind a few techniqual issues .

Pm 8 k run

Sun am 60 k tt I got messages since Thursday how bad the weather would be , but as tango said with a dry voice .... It can rain on race day....
When people don't turn up because of the weather in Ireland I get depressed. It was certainly not the best day but with the knowledge that I was almost overheating in ennis and wearing more gear I was sure it would be grand . I struggled to get into a grove as I could not shake of my dissapointment that people dont understand that this why some people complain about bad weather on race day and others don't ( it's part of the game to race in bad weather )
Anyway first 10 k in 13.38 2nd 10 k 19.01 third 13.31 4th 18.56 5th 13.27 6th 1845 are the rough Casio splits and overal1.37 30
Roundwood suggarlough circuit
It was windy and roads were wet but I had some spells of sun and only the last 2 min the rain started I was in the car 9o sec after the tt ( and said to my driver this is one of the few times I am happy to be in a car)
A good session and I feel Iam very much on track on the bike and I hope that some high end work will get a bit more power I am good at holding speed but struggle to accelerate and times with the wind behind me should have been 30 sec faster


Pm 10 k run. This time in the sun shine

Mon am swim
75 min in the water ie not a good session but got some work done. And this week wed and Friday are key sessions I want to hit

AKW wrote: »

I'm kinda surprised that the (lack of) actions from other people affected your groove Peter.

i have many weaknesses ... It does makes me depressed when i see athletes underachieving and I almost quit coaching because of this last year. I thought i get more relaxed if i train again myself , as i kind of thought because i havent done the performance i want, iam angry and project it on other people, but it hasnt changed.
When i decided to not quit coaching last year, as i love it in a way, I said i become more relaxed with social atheltes and i think i have improved as many of those people tell me i have become soft ...
At the same time most of the good coaches i have seen have this behavior even more pronounced, so I also see it as a good thing, too ...

but yes,for myself, until I really learn to switch off and be totally in the zone when I need to be, i wont be focused enough to do an Ironman to the best of my ability and this is the thing i am working on most right now ( henceforth treadmil runs which i totally hate but are a great tool for me to stay focused ) and in the third lap y 'day i did ok ( better late than never) .

but yes we could almost say my first 2 laps were junk miles as i could have done better ;-)

mon
am 60 easy swim

pm 2 hour run with some .4.10 k pace and other fartlegs



tue
pm 1.30 bike , 55 min oly distance intensity.

wed am
80 min steady swim

pm usual bike 21 k run 3 x 5.12k 18,23 18.22 18.15 ( all slight negative split ) really enjoyed the last rep and if i can hold 4 reps in 2 weeks time at that pace i want complain about my run as much .

thursday usual am bike fast on way out easy on way back

pm recovery session.

overall all good

so we tipped over the edge and rest will be taken for noext 48 hours.

monday pm long run stopped running after 1.45 h as right ankle did not feel 100 % ( seems fine again so i think the precaution was agood thing as right now i can really only lose and undo a lot of work.


tue pm brilliant turbo session i worked nicely into it and was very pleased with the result of that 5x30 20 20 4x4

pm easy bike 30 min

Wed is swimming didn't feel it abandoned the site after 3 reps did a slight cool down and home and felt worse as day progressed . its a mix of intensive training and being underdressed last sunday on the bike causing this resulting in slight cold . Nothing to worry as I knew i was on the edge and a few days easy will be good and i did get in a good turbo which is the main goal right now.

still chipping away with light recovery sessions.


and i guess people that will race tris in May should start to acclimatize for the open water now ( and its quite posible to swim for skinny people in the open water as we see inthe water temp thread and one of the guys is around 10 % bodyfat and spend 10 min in water without a wetsuit already. I am not too bothered myself yet and will wait until healthy.but will have certainly done 6 decent openwater swims before may 17th.

zico10 wrote: »

How do you see swimming in cold Irish seas prepares you for warm, fresh water and possibly a non-wetsuit central European race?

The non-wetsuit is probably less likely for May 17th, but I think for most people following this log who are racing IM, this is the reality for them.

2 years ago swim was cancelled in austria as too cold ;-) there is 0 chance of a no wetsuit swim. even barcelon 70.3 has a 0 chance of a no wetsuit swim.
besides i dodnt think there have a black line and ropes in an open water tri regardless wetsuit or non wetsuit.
oveall i think ironman mallorca was the only non wetsuit race in europe last year
i also dodnt think any european race has been non wetsuit twice in a row ( mallorca likley as a very sheltered place and shallow water

btw 2 open water swims will be at the race venue as i will camp right beside the lake ;-)

i know a guy who has not run for 3 years ( maybe has run 10 times in 3 years ) and still would run 10 k in 36 min ( used to be a 30.20 10 k ) for most 36min would be brill to run for 10 k ,but i dont think many would advocate to a 43 min 10 k runner not to run for 3 years to run 10 k in 36 min...

so what iam saying is if somebody does ok, that dosnt have to mean it s good for everybody .

before i go more into this this is something for some to read ;-)
as some people can explain this much better than i can.

http://forum.slowtwitch.com/gforum.cgi?post=5517934;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;;page=unread#unread

tango is sam gyde (syg) syg is one of the best age groupers in ironman sam is very good and uses power cranks ( his vo2 is 80 ) . most studies would say powercranks not to work yet he is still very good ( to be fair one the best over 40 years old ironman in the world .
anyway the above link is the usual powercrank discussion re discused for the 1001th time. he is sponsored by them ( and there is also no realy study that says they make you slower ....)
but if one was to say sam is good becasue of using powercanrks I would certainly laugh ( but they might very well work for him and he does mention the placebo effect as well )
but its many little pieces that make the full picture for him to be very good .

tango is good , could he be better ( yes) but he is already good enough in the water for his ambitons and time available. but that dosnt mena that i would think that a poor swimmer should do the same.( and i dodnt think lazy triatheltes read my blog zico, as i am sure i have pissed them off long ago)



dont get me wrong one can very easily make the argument against open water swimming ( and as i said iam not to bothered about it too myslef
at the same time i prefer open water swimming vs pool swimming.

tango has an incredible awareness and pacing in the pool which most people dont have ( i also guess he has more swim ks than anybody on boards done in his child years ).


what i am trying to suggest here, is that it does help to think through an argument further than x does this and x is good so this must work for y . or x uses this wetsuit so i buy the same wetsuit.
at the same time there is pyhsiological principles that are the same fome beginner to pro, and i do not say we are unique snowflakes

it is hard to single out 1 thing and say x leads to z ...
( and you know from your wetsuit testing that there is stuff i could predict and there is stuff i dodnt understand so its really not that easy )


let us use yourself.... its the same with you doing a training marathon before a marathon ,many people told you it would not work some said its wrong , for you it did work, and why it works for you is that you are strong , never get injured and train a lot and have a stubborn mind . most other people would be f...ed after it .
so I would not not tell an guy that gets injured all the time to run a traings marathon before a marathon ( heck i would tell him to actually do not run a marathon if you are a triathelte)
at the same time long runs are an imperative for an marathon.

is that training marathon the reason the reason you run a good marathon , no, it is not really,its a little piece in the puzzle. Has it made you 1 or 2 min better , we dodnt really know but chances are good it worked for you .
the reason you did well it it that you overall trained well for it and have run many years (and have some talent for it and you have a light frame ) had you not done the marathon pre race would not have done much difference , had you done less miles might have done little difference , had you done less tempo it might have done little diffence,etc same for your strides for your intervals for your recovery runs etc etc
BUT had you done less of all of this THAT would have made a difference ( unless you had cycled much more ) also had you not run many years before you would not have come close to the time .
and you see you are not runing much slower this year with less miles ...

the same we can do with open water swimming its not the only one thing that makes people good but most triathletes are really bad swimmers and many even worse open water swimmers.
likewise most triathletes would not do so well in criteriums despite being faster than a lot of a3 roadies in a tt ) -
like in a crit open water swimming is about being at the right place at the right time and save as much energy ( for the sprint in a crit or the final breakaway, or for the bike in a tri ) its often not the fastest that wins but the ones that race the best on the day ( and of course the fast once that read a race well are the onece the win most often)

i guess most people that read this blog would fall into this category and are not confortable being , hit in the open water being pushed around,freak out if they cant see the bottom of the pool ( you would be suprised how many people have that issue ) swim incredibly bad lines in races
so for many there is easy time to be gainned in an half ironman swim to practise in this environmnet ( and yes i have seen people to that struggle with sighitng in Athy.... and a few weeks before the race it CAN be beneficial to train that. it can be a low hanging fruit for many ( and useless for some)

zico you think aoubt 1 thing water temp , but you forget aobut group drafting sighting feelling conforable in the open water etc .
when i say acclamatise i need usually 1-2 session at the begining of the seasion to get used to the cold open water and if i do it now, than i will do good 45-60min sessions when i need them ( and since i have an open water base i need by far less open water swims to feel conforable in a mass start environment than people that have never learned it )


one can say i dont like it , so i dodnt do it
likewise one can say i hate long bike rides in the cold so i dodnt do them ...( and sometimes it can be smart not to do a session in the cold ....and not to swim in the cold water ...)
but my goal is to podium in my age group in austria and if i dodnt do the training somebody else will do it ....

i dodnt think its tangos goal to podium in his age group at the ironman in austria and given his run he naturally is much better of focusing more on his run and bike , as his time is limited having kids. the swim is really not the problem for a guy that has swam more miles in his live a than you will swim until you hit 50 if you keep swimmng as you do ( coincidentaly this is why a lot of people dont like that athletes who used certain drugs to return to the sport after a ban as they belive using those drugs has an long term effect even if they are clean now and give and unfair advantage )

i do agree one has to think how practical it is to go to the sea.
but one can also combine it , i often cycle out to seapoint swim and then continue with my bikes session ( wetsuit on back also strengthens my shoulder and makes it easier for me to hold aero posiotn in a race when i dodnt have something on my back.or I leave it at seapoint and pick it up on way home ( i have a 50 euro neo for this and i would not be to worried if it gets stolen ) time cost pretty much 0 and its a huge difference going for a 4 hour bike ride and doing the 4 hour bike ride after 1 hour in the open water . ( and you would very well know how you felt after your last 4 k swim last year -

and lets remember i did say that people who race in MAY should hit the open water now-and i think we would agree that you would not have cycled well after that 4 k swim in july or whenever it was last year ;-). i am pretty sure tango would have felt quite well after that swim ... would he have won that 4k race no becasue there is people that are as talented as him that swim more and more open water ...

i am sure i have lost quite a few so far but thats my 2 cents
as wise coach once said if i get 8 out of 10 decisons right iam doing fantactically well. if its 5 out of 10 its still good enough.


if you want to discuss it further guys please open a new thread
I know i worte all this sh,,t but i guess at the end it comes down to, train how you race ,( and the closer you come to a race the more specific you train for it )
if you want to race well you have to go through many more uncomfortable situations (and you have to train your weakness)., than somebody that wants to race ok and if you just want to tick the box you have to do v little do finish an ironman (or an open water swim)
so dodnt mind me.

ps before an summer ironman I would do 3.8k tts in the nac with a wetsuit and if its a hot year also without a wetsuit ....
and then i would not cry before a race whatever happens wetsuit or no wetsuit. and if it is a misserable rainy day i would remember i have also done days where my muscles where stiff comming out of the water and konw how that feels but know how to deal with it
( and at the end of the day all this can be useless if my brain gives in ;-)

The tribox is rocket science ...

Dory Dory wrote: »

"If I don't do the training somebody else will do it...."

You do tend to ramble some, but you always have valuable information in what you say. All good stuff above. Perhaps not rocket science, but appreciate your contribution here on boards.

long time no update
still ticking over ( but it would appear this wednesday was the rock bottom day and things are going upwards again.



wed (last week) pm nothing

thursday usual bike am v easy

pm 30 min easy

friday easy swim easy run

sat easy run

sunday 90k tt at half ironman intensity very sobering I never expect to do well after easy days and the form has been down but that this was a good bit slower than i had wanted, at the same time was a very good session. While i would have liked to get of the bike a few times I kept going and after 30 k it started to get a bit better , Still the only lap i hit the target were the last 2 laps
run of the bike was not too bad, i guess it was a clear sign that i had oertrained a bit i was confortalbe with the pace but when i tried to push a bit more there was nothing and i did not get the cranks moving.
overall 135k 130 k bike 5 k run

pm 9 k run easy


monday easy swim

pm 70 min run

tue turbo 1.40 min I told coach gordo the session to be done and then checked out and let him call the shots ,always great to have somebody shouting at you for the the tough stuff. i cant even rember the session i guess main set was 8 times 5 min as fast as possible 4 easy

wed am steady swim

pm run I dodnt want to talk aobut it most likley the worst session in the last 6 month ( i should not have worn a watch just do it )

thursday usual cycle

friday am swim as usual

lunch time turbo 20x 1 fast 90 easy i cant rember when i fell on the ground the last time after a turbo session but after the last interval i felt like a nordic skier after a sprint finish ( coach gordo looked pleased )


sat 1.45 turbo 3x20 coach gordo constantly reminding me to push a bit more

pm teadmil run with half ironman pace

sunday triple zone session 2 1 1 28min 24min 16 min to the dismay of the coach i did quite a few bike adjustments before we started but it was worth it and iam very close to be fianally happy on the bike and have the sattle tilt finally close to where it is right, (just need to raise the pads 5mm) . another good session

easy run pm 40 min

overall not very good 2 weeks and very poor running and swiming
but i like to think that iam starting to feel a bit better and while i have adapted my goal times for austria a bit iam not too worried that 2 not so great weeks have a big impact overall and as i said i like to think that iam starting to get better again.at the same time it was a good lesson for the 2nd part part the year. bike wise this was quite a decent week and on reflection given that iam a a bit in a dipp the bike tt wasnt that bad either as everything was bad last week ;-)

i am sure without gordo i would not have done any of the 4 turbo
sessions proper last week as motivation was rock bottom ,he also kept me in the pool on friday and he has certainly been the most valuable trainings tool this week,what likley would have been a write of week turned into my best cycling week in terms of bike intensity in the last 6 month .



monday 60 k at half Im pace . it was prob a bit windier than last week at the same time the wind came from a different direction (and the more wind was at least negated by being more protected over a 2 k strech per lap, ) each 8 k lap was 40 sec faster than last week
I was pushing a bit harder than last week but also felt for the first time this year that I generated close to proper power and put some pressure to the paddle. run decent of the bike approx 3.55 k pace for 5 k


MD1983 not long now until your first big race, how are you set? when does the taper start for you?! its still 5 weeks to go till Bala , in a way i have already done my taper for 70,3 austria in the last 2 weeks ( not the way it was planned) so i plan normal training this week duathlon on wed thursday easy day and another bike tt on sat and swim tt
rest day monday and easy day tuesday next week and then still close to normal training with an easier day on sat before the race on sunday
it does finally look like that after 5 weeks iam about to get rid of the slight chest infection i have since germany. so that would be a good thing ( i was very close to get my first does of antibotica in 10 years i have been living in ireland now ...)
as i have said earlier i have down scaled my goals a bit for the 70.3 in austria but i do not think i would take a slot for the worlds if i dont go at least sub 2.24 on the bike ( a usual bike split that gets you on the overall podium in austria for the pros is 2.12 ish and uber biker pros like vanhonecaker go sub 2.09 and the inital goal was to be no more than 10 min slower than a typical podium pro split (usually raelert or llanos ) . I dodnt think iam there , at the same time training and racing are two very different things and austria is more a test to see that where i think iam is where iam at .and with 2.24 i dod not really have to really push the run unless i feel I could get a uplifiting time if i really push but I would like to keep the recovery need after the race as low as possible to get another 2 good weeks before wales.

coach gordo will keep a close eye on me on the turbo over the next 10 days as there is work to be done.
at the end I am watching my right achillies a bit right now and iam more in the orange Zone than i would like to be and the main goal has to be to do nothing stupid as i would prefer to not run 2 weeks than not running for 3 month ( if i get this right i would be much happier than anything else to be honest and today i did not feel it during the run but i also know i should be a bit more careful than i have been so far dealing with it as it is prob closer to red than i admit to myself and i will be careful now
...and this week i get back to focus on the swim ( as planed )
after achilis 2nd most important goal is to sleep more .
ps mark to answer your question ;-) i am set for austria If i keep the achillies in check. Last 6 month have been solid and 6 month is more important than 2 poor weeks...
at the same time 4 days ago my answer would have been a bit different ,they say its always darkest before dawn and there was a few times i had to remind myslef of that,and look at the bigger picture.

friday pm 10 k steady run

sat pm 90k tt 20 min off the bike due to lack of motivation I would have liked to reschedule this to Sunday and i still had to do some stuff on the bike but decised to go ahead, got the bike stuff out of the way am and fianlly started tt just after 12pm ( after being inside and outside woodies for what felt like an eternity ) but happy to get something done i should have done 3 weeks ago ...)
in the same way the last 90 k tt went bad , this one went well and faster than i was hoping for. i was pleased with going another 30 sec faster per 8 k lap than last week for the 60 k tt and 12 min faster than a few weeks ago for the 90k tt .
for the 20min run i had my pacer who i had told to go 3.50k pace cycling beside or behind me, i felt constantly under pressure and just a bit too fast to call it half ironman pace thinking this cant be right and i am going faster than 3.50 ...anyway as happy as i was that the run was over, as much i had enjoyed it. Only after the run was I told that the fecker had me on 3.40 k normalized pace running
anyway happy with the session and was even more pleased when one guy questioned my times later on. Granted wind conditons where very good, bit less wind than last week and the wind direction was i guess the best for the loop. Anyway i am not that faced by the time, and like with the bad tt , the process was more important than the time.

sunday am cycled to nac for planned swim tt unofrtuantley no 50 m format and with a swim meet pool quite busy i did a 90 min steady swim and another 2 hours easy cycle afterwards.

monday am
swam again a bit better ( or better less bad) and unlike the boys earlier on I won the 50 m race series against finman ;-) A good race practice sesesion and I almost enjoyed that session.

long time no entry
and to be honest not much news on the west front.
the numbers are not there right now and i have decided to take my planned midseason break a few weeks earlier and then built again.

Nobody likes it when things dont go as planned at the same time I am really "only " 4% off from where i need to be and while 4 % is a lot its not the end of the world given that weight alone counts likely for close to 2 % and a few mistakes another close to 2 %.

On the birght side side on wednesday before the brithish middle distance champs ,i felt for the first time in a while runing ok , during the duathlon
and I was pretty happy with that.

the british middle distance champs where the best bike of the year and while iam still not where i need to be, this is the one dicipline iam still reasonably happy with apart from my climbing perfomance.
with the race being kind of cancelled during the bike i did again not to get to run of the bike but from the one split i took at approx k50 I had lost max 1 min on the guys and closed on others and was approx in 4th positon ( being over 40 and german they had put me in wave 2 ;-) the other good think ( of course easy to say ;-) i felt like the bike changes i made got rid of the back pain i had expeirenced in the last 2 races.

Anyway the goal will be to run of the bike tri an mhi and then take my midseason break and make a few tweaks to the program while not changing 95%.

Did not really want to race last weekend but with the death of a triathlete and the race in wales rightly cancelled after the bike , it would have been a shame not to do this great race which is also close to dublin.
big thanks to Tri An MHI tri club for letting me in at the shortest notice possible- i was kind of hoping they would say no.

Swim not feeling the love at all and was contemplating to go home after the first lap

bike quite decent there was a few parts where I was cycling quite well and i did actually enjoy it ( i guess after bala pretty much every bike course is enjoyable) pacing was very good till after the downhill of the biigest climb in 2nd lap ( roughly 60 ) after that i started to push a bit too hard (call it stupid) and closed the gap to 2nd place too quickly. plan was to take a bit of a breather once i got there but did not do that either. end of storry i guess for 30 k i pushed aobut 20 watts too high
now to be fair I would not have run well in anycase but going 1 min slower in last 30 k would have been better.

run run ok for first 4 k and then in the long drag uphill got very tight . more negative was the fact that while i was certainly unconfortalbe with back pain I was defo not pushing in the red. At the same time given the fact that I would have liked quit after 600m in the swim and had to repat the mantra DNF is not an option I was in the mental hurtbox long enough.

Anyway after 5 90 k tts in last 7 weeks y day was the first time I felt a bit like I was actually cycling rather than fighting against the bike , and at least i am right about that the bike is moving in the right direction
at the same time I will need to push those 20 watts comfortably in 11 weeks. Or as much better said by the race winner I need to lose weight ( and i did start with that last week).
Anyway next 2 weeks its about losing weight ( or better eating healthy ) and oil the body to become a bit less stiff. and then go again.

putting on weight is obiously an dicipline issue and showes lazyness.

at the same time one of the best things to weight came from a guy that won hawaii 6 times, he said, if you want to perform in october you should be fat in the summer ;-)

5 folded
-a mix of an planning issue (minor but certainly one of the 5% i will change) but it caused a bit of an shoulder issue.
- with my tt bike stolen I was not used to tt positon anymore and got some shoulder issues when i got the new bike.
- in combination with first issue not helpful and i had to reduce the swim a bit and my swim can go up quickly but also goes down v quickly ( i dont have a swim back ground and havent swam much in last 3 years apart from 8 weeks before kilkee last year)
-Part of taking my break earlier than planned is that i have not gone well since begining of may in all 3 sports
- I had likely one of the 3 worst off days in the swim in any triathlon i have done ( and for the first 5 k it did not look good on the bike either ) on top of that I made an tactical error that left me exposed on my own.