Swimming race 18:33  0.75 km (24:44 / km)
Crystal palace triathlon
Bit disappointed by my swim time but in hindsight that's mainly because I'd done nearly all my training in a wetsuit and had unrealistic expectations. Found the going tough almost from the start and was broken by the end. Still, it was better than average so I should be pleased to have improved from 'dreadful' to 'mediocre' in swimming ability since last year.
Time includes part of T1 getting outside from the pool.
Transition race 3:45 
T1 - true to form I was very slow. Had no issues with head spinning this time (so I put it down to lack of ear plugs) but still took it easy given how hard I found the swim.
Cycling race 42:34  20.0 km (2:08 / km) +270m 2:00 / km
Aimed to push consistently hard but not flat out although that was tricky on a circuit with one sharp hill and a fast descent. Did well on the consistency front though with 7/9 laps in the 4:41-4:44 range, one in 4:32 where I think I got a very clear run through both chicanes and on the descent, and one not properly timed (part of the 'out' lap and part of the 'in' lap).
Transition race 1:19 
I'm alright at T2 though
Road running race 19:07  5.0 km (3:49 / km) +60m 3:36 / km
shoes: Asics Hyperspeed (i)
Good solid run leg as I focused on good form rather than worrying how fast (or otherwise) it felt.
Not 100% convinced it was the full 5km. No garmin so I can't be sure but it didn't feel quite that fast - although off the bike maybe it never does. The course record is 16:36 which would be impressive off the swim/bike and over a hilly course, but not impossible I suppose.