Swim 1:29:49  3.8 km (23:38 / km)
A cold front arrived on Saturday afternoon. The wind picked up steadily. At 6:00 in the transition we had a westerly wind and a downpour! I put my wetsuit on early to keep warm. The wind was predicted to be gusting at up to 80km/h. At least the direction - westerly - meant the swim wouldn't be cancelled and it was the better direction for the bike.
Put in 22 units of Lantus the night before. For breakfast at 5:00 9 units of Novo rapid with a bowl of B'Fast and coffee. Blood sugar 5.6 20 min before the start. Nice start.
I did the first lap of the swim in 41:57. Not great, but ok. Swimming very conservatively. The plan was to have a gel on the beach. I was feeling a little weird, so I had 2 gels. Sounds like a lot, but it was a good thing.
The second lap was tough. The wind seemed to pick up a lot. Getting to the 2nd and 3rd bouys was a nightmare into the wind. And I was swimming very hard to just move forward. In the end, a 47:52 2nd lap.
So a total time about 10 min slower than hoped for.
Into transition and tested my sugar. 10.0. Acceptable.
I wore a first ascent thermal under my wetsuit and trisuit. It chafed my lats a lot. A week later and that is the worst of the post IM symptoms.
Cycling 6:23:58  180.0 km (28.1 kph)
The wind was blowing hard down Marine Drive. And even harder down the road into town, over the hill and to the turn around. Very tough going into the wind. The way back with the wind behind was fast at least.
I started steadily again. I was planning to go very carefully and never let my legs burn. The wind also made for tricky riding and scary downhills. I was pretty good at riding in the wind by the end.
I have big question marks about the nutrition on this leg. I'm still adjusting to a much lower calorie intake at this intensity. So I over did it on the first loop. I didn't test, but I had to stop to pee twice in 2 hours, which probably means I was way up. Not ideal, but not a disaster either. I didn't eat anything on the second lap to bring it down. I can't remember exactly what went in when, but the timing and amount needs work. Or I need a continuous meter... I do remember that the berry PowerBar I grabbed was really yummy.
I finally caught Alice with about 40km to go. And she dropped me at about 20km! All in all, it was a very average cyling performance. Mark was over an hour faster. Not quite sure why - maybe a lack of quality work in training. I definitely missed the AG win by not cycling well.
BIKE SPLIT 1: 31 km 31 km (1:09:14) 26.87 km/h
BIKE SPLIT 2: 60 km 29 km (46:37) 37.33 km/h
BIKE SPLIT 3: 92 km 32 km (1:22:33) 23.26 km/h
BIKE SPLIT 4: 120 km 28 km (49:14) 34.12 km/h
BIKE SPLIT 5: 153 km 33 km (--:--) -- km/h
BIKE SPLIT 6: 180 km 27 km (7:57:34) 3.39 km/h
TOTAL BIKE 180 km (6:23:58) 28.13 km/h Overall: 324 Age Pos: 6
Run 3:51:24  42.2 km (5:29 / km)
shoes: Asics 1160
The dreaded marathon! It turned out to be the best bit of the day.
Blood sugar 5-ish in transition. Very nice.
I started steadily again. My legs were feeling quite good - no complaints running. I had some ups and downs in pace, but nothing too serious. I need to be a little more determined to hold an even pace. I was a bit scared of the distance. With 10km to go I was on 11 hours. Decided to make under 12 a sure thing and picked it up for 53 min over the last 10k. I think that trashed my quads.
Nutrition was good. I ended up taking a powerbar gel every 4km. Finished on 10. Acceptable. My mouth regretted all that gel after the race - sore.
RUN SPLIT 1: 4 km 4 km (21:47) 5:26/km
RUN SPLIT 2: 9 km 5 km (26:45) 5:21/km
RUN SPLIT 3: 14 km 5 km (27:45) 5:33/km
RUN SPLIT 4: 18 km 4 km (23:28) 5:52/km
RUN SPLIT 5: 23 km 5 km (25:50) 5:10/km
RUN SPLIT 6: 28 km 5 km (27:34) 5:30/km
RUN SPLIT 7: 32 km 4 km (25:18) 6:19/km
RUN SPLIT 8: 37 km 5 km (25:51) 5:10/km
RUN SPLIT 9: 42.2 km 5.2 km (27:06) 5:12/km
TOTAL RUN 42.2 km (3:51:24) 5:29/km Overal pos 198 AG pos 2