4:11:53
It was a good race. The run course was incredibly hot. It must have been almost 90 degrees by 11 am and it just kept getting hotter. My hr went up to 165 somewhere in mile 2 so I had to walk/run for the rest of the race, keeping. My hr under 160 as much as possible til I passed mile 4. Ran all of mile 4-5 and half of mile 5-6. Bike was good, I had 17-18 mph avg for the first 10 miles but then the wind picked up and that slowed me down from miles 10-20 and then it was a bit of a struggle from miles 20-28. Ended. Up right at 15 mph average and 1:51. After the first 10 miles I was on pace for 1:38 on the bike. Darn.
That lake looks pretty empty now. Once again, just missed first out of the water award.
Swim was slow, smooth and steady for the 1500m. Swim "felt" pretty long but I didn't feel tired, just like it was taking forever but I was. Out of the water in 47 minutes.
Transitions were slow. I took some time to eat a honey stinger waffle and drink a bunch of water in T1 and then in T2 my race belt buckle broke. Also needed water in T2.
On the run, I stopped and walked through every aid station and did the Jan Frodeno move of drinking a cup, pouring a cup of ice down my front, a cup down my back and a cup on my head and then drinking again. That helped me run again for a bit but, with no shade, my hr kept escalating quickly. At mile 4 there was an aid station right before the turn-around so I hit that twice and basically took an ice shower and put a cold towel on my neck and under my visor. That helped me run more of the last 2 miles and I averaged 13:17. Did I mention that the run was hot?
A hot day in White Lake, NC