Preparation - how well prepared I was for this race - weight, training done, taper, injury free etc
    Performance - how my performance measures up to where I felt it should be  
    Execution - how well I raced based on what happened in the race and my fitness going into the race    
  Race Total Swim T1 Bike T2 Run      
  date rank AG rank AG rank AG rank AG rank AG rank AG CTL TSB wt
  South Africa 17 10:32:06 53:12 3:53 5:18:47 3:46 4:12:28 5 3 8
  2-Apr-2017 287 36 28 1 28 74 181 80 163
  Started 5 mins back on rolling start. Good plan - swam through lots with very comfortable swim. Paced bike well - felt did too much first lap so held back going out on second. Came back strong and had fairly even laps (2:37 and 2:41). Garmin crashed so no run data or timings at all. Ran on feel. Fell apart mentally. Not great
  Weymouth 16 10:54:02 52:58 6:05 5:43:59 2:16 4:08:44 7 6 7
  11-Sep-2016 68 14 3 2 144 52 171
  Great swim, swam easy and controlled. Rode on feel and felt I paced it pretty well. Most even mood and energy levels I've had for ages on the bike. I used my own energy bars which were 18% carb, 74% fat 8% protein plus ribena / energy drink in my bottles. Set off on run at ~ 3:35 pace aiming for slot. Optimistic - ran well to 18k, suffered for 4k, second wind through to 30k then detonated. Overall quite positive though. 32 mins off slot
  Texas 16 9:14:36 55:11 3:51 4:11:58 5:27 3:58:09 8 8 9
  14-May-2016 181 15 51 1 204 79 168
  NB: bike shortened to 152km. Rolling start - had a great swim, super comfortable. Bike executed pretty well. Felt I was being conservative but legs felt it towards end so perhaps not. Run went well, held it together, never walked but just didn't have anything in last lap. It was very humid which may have been a big factor.
  Wales 15 DNF 0:56:38
  13-Sep-2015 15 2 80 26 176
  Heel injury so only did the swim
  UK 15 DNF 54:11 150 56 174
  19-Jul-2015 11 2
  Bolt sheered on jockey wheel about 30k in to bike and had to abandon
  South Africa 15 11:28:59 54:08 3:35 6:08:36 6:56 4:14:44 5 3 3
  29-Mar-2015 271 34 39 1 163 5 170
  With hindsight I think I went in to this very fit and very tired. I did tests just before leaving in both bike and run where it was incredible difficult to get to the HR I was testing at but when I did the results were very high. Probably didn't allow enough recovery post EDT Camp
  Barcelona 14 10:14:24 0:52:40 3:24 4:58:04 1:04 4:19:12 5 2 2
  5-Oct-2014 510 58 32 3 105 15 181
  Great swim and bike (though packs were utterly ridiculous). Just didn't have it on the run yet again.
  Wales 14 11:33:46 00:58:26 8:21 6:14:59 2:31 4:09:29 9 3 3
  14-Sep-2014 135 17 18 2 99 13 184
  Pretty happy with this performance. Otillo was 13 days before and I'd done minimal bike training since IM UK. So my approach was super conservative on swim and bike. This meant I managed to run well until the final 10k when I fell apart. Probably lost 30 minutes in the final 10k.
  UK 14 10:46:04 00:53:32 03:49 05:40:04 04:01 04:04:38 10 5 3
  20-Jul-14 86 7 11 1 tbc tbc tbc tbc tbc tbc tbc tbc 133 57 181
  One of my best executed races. Pretty sure that’s about the best I could have hoped for based on my preparations. Feel a bit of a plonker as ended up only 4 mins off a slot. Not going to Kona this year and it's completely my own fault.
  Florida 13 10:20:50 00:54:56 04:12 05:00:57 02:26 04:18:19 6 5 5
  02-Nov-13 280 48 36 1 tbc tbc tbc tbc tbc tbc tbc tbc 133 57 181
  Swim very solid in rough seas. Well paced bike but fully fell apart on the run. No excuses, my fitness should have seen me just under four hours.
  Wales 13 11:07:16 00:55:53 12:14 05:56:19 02:28 04:00:22 8 3 7
  08-Sep-13 97 20 23 2 tbc tbc tbc tbc tbc tbc tbc tbc 174 52 171
  Got cold on swim and didn't wam up till nearly an hour in to bike. After that race went well. Great final 6km to run (28 mins) but overall run reflected my inconsistent run training this year (largely due to bad ankle sprain)
  Western Australia 12 10:47:24 00:52:16 02:52 05:12:22 03:00 04:36:54 8 3 2
  09-Dec-12 257 54 28 2 80 6 176 38 167 21 477 92 109 24 174
  Another great swim in very rough conditions. Swam super steady and felt fresh at end. Started bike conservatively and ended up feeling very flat until starting second lap. Then came together and rode well. Run was actually better than expected as I got in to the second half still enjoying it. Prep had been terrible for this race
  Wales 12 10:07:29 00:48:25 08:00 05:42:22 02:20 03:26:22 7 7 6
  16-Sep-12 83 13 16 2 72 8 77 15 67 9 162 25 156 32 169
  Very pleased with this performance. Swim was awesome. Biked conservatively initially and then felt terrible. Managed to pee on the bike and it transformed my race. Meant final third my strongest and arrived on the run very positive. For 21k was running like a dream. Then I faded before falling apart at start of final lap. Overall a very positive result
  Roth 12 9:41:13 00:47:31 02:08 05:00:16 01:33 03:49:45 6 5 4
  08-Jul-12 149 23 11   143   96   143   591   175 69 169
  Awesome swim. Good start position, excellent start to get in front pack of Pros. Kept focussed and managed to cover surges. Bike was very solid, pleased with how it went. Windy conditions. Run started OK but fell apart after 10k or so. Pretty disappointing BUT given the camp in the Pyrenees I'd done 2 weeks before not unexpected
  Kona 11 11:11:24 00:56:56 02:55 05:13:25 04:34 04:53:34 5 4 4
  08-Oct-11 1077 190 90 4 341 26 528 109 1034 145 1470 222 111 32 178
  One of my best swims in Kona. Placed myself well and enjoyed it. Excellent frame of mind going on to bike and executed plan well. Still faded when back on Queen K which was probably fatigue having done Wales so close. Yet again detonated on run when hit Queen K - not pretty
  Wales 11 10:35:46 00:47:43 09:41 05:50:08 02:35 03:45:39 7 6 5
  11-Sep-11 82 16 11 1 158 18 67 8 31 5 233 41 61 27 172
  Excellent swim. Bike went very well with high average power BUT pacing could have been better as faded at the end. Run reflects my training - big fade.
  Austria 11 9:19:17 00:50:42 04:04 04:58:54 04:01 03:21:36 6 7 7
  03-Jul-11 135 31 19 4 169 30 293 75 640 134 253 57 72 37 175
  Great run. Badly placed for start of swim (due to incorrect course map in athlete pack!). Too fast early on in bike and lost focus when packs went by. All redeemed by the run !
  New Zealand 11 10:14:52 00:53:03 05:07 05:22:36 02:12 03:51:54 6 3 5
  05-Mar-11 186 29 63 6 n/a n/a 198 42 n/a n/a 303 58 75 9 175
  Not been strong in training coming in to this race so pretty sure I was either tired or overtrained. Swim was very pleasing as I swam very comfortably indeed. Strong in second half of bike - probably got cold in first half. The conditions were attrocious throughout with wind and heavy rain. Run was solid with little fade I just wasn't fast. Lots of work still required
  Wanaka 11 10:14:19 00:54:15 02:48 05:32:23 01:26 03:43:27 9 9 7
  15-Jan-11 12 1 4 1 12 2 14 1 5 2 26 5 80 6 175
  Relaxed going in to the race. Adapted race strategy to conditions well. Held back early in bike and early in run. Meant I was strongest on bike in final thirds and strongest in run in second half. Very pleased with this race. Only queries on execution is perhaps I should have gone a little harder at start of bike and start of run but that will always be the case if you feel strong right to the end.
  Western Australia 10 9:20:57 00:50:21 02:20 04:49:43 01:40 03:36:53 9 7 7
  05-Dec-10 32 5 20 1 43 6 26 3 41 5 130 19 85 20 175
  Really pleased with this performance. Don't think I could really have gone much faster on the day. Swim was nigh on perfect. Got with front pack of age groupers and cruised. I went comfortably hard till another age grouper went by and then went with them. Ended up in front pack of AGs and stayed there. First 10k of run on for sub 9 and still pretty close at half way. In hindsight went out on run too hard.
  Kona 10 10:27:28 00:57:39 02:16 05:21:40 04:17 04:01:36 5 4 7
  09-Oct-10 736 140 110 6 115 9 678 131 865 127 1064 172 107 8 165
  Very pleased with my swim. No swim skins so possibly best ever performance. Quick T1 as nothing to do ! Something just not right with the bike. Couldn't raise HR. Just off colour as week following felt great on bike. Run was good for 10 miles then sore feet limited it - ran in Vibram FiveFinger Classics - was good but need more miles running in them. Use Bikila's next time.
  Lanzarote 10 9:53:06 00:52:31 03:54 05:20:31 03:24 03:32:46 8 9 8
  22-May-10 43 9 17 2 43 4 40 7 9 2 115 22 98 16 170
  Very pleased with this performance. Controlled efforts on swim and bike had me start the run feeling relatively fresh. Got nutrition much better on bike and early run which certainly helped. Run as good as I could have hoped - only 15 mins slow than Taunton Marathon 5 weeks before.
  New Zealand 10 9:57:51 00:51:19 04:55 05:09:01 00:55 03:51:41 5 5 5
  06-Mar-10 94 15 17 1 68 13 47 6 1 6 208 40 113 19 175
  Good swim. Spent a lot of time in a pack swimming easy. Probably out too fast on bike. By end of first lap on 4:55 pace and in front AG pack, disappointed to fade and lose pack at start 2nd lap. Run never felt good though hit 24k in 2hrs (3:30 pace). Pleased that despite it almost falling apart I held it together for sub 10. Run encouraging but shows need more months of run training
  Western Australia 09 10:14:20 00:52:51 01:50 04:46:54 02:22 04:30:23 9 8 3
  05-Dec-09 123 15 32 2 n/a n/a 25 1 n/a n/a 289 46 88 10 175
  Solid swim. Superbly executed bike leg - really couldn't have gone better. Hoped for at least 35 minutes quicker on the run but you just can't hide from virtually zero run training for the previous 8 months
  Kona 09 11:28:42 00:56:42 03:04 05:08:53 03:39 05:16:24 9 8 1
  10-Oct-09 970 173 108 5 401 35 222 19 473 59 1392 211 125 29 168
  Very pleased with this race. Off the bike I was 7th in my AG. The run went pretty much as expected though cramping severely at mile 9 hadn't crossed my mind in the run up. Lots of walking. I'd not run properly in the 8 months leading in to this race so couldn't have expected much different.
  Kona 08 10:31:51 00:55:29 02:34 05:29:50 03:30 04:00:28 8 5 8
  11-Oct-08 568 136 89 6 208 22 549 118 369 64 916 166 74 12 175
  Disappointed with the race due to big fade on the run. The preparation was rather an experiment being so close to Wisconsin but it went as well as I'd hoped. Turns out I was just still tired and jaded. Considering this the race execution was good. Swim went as good as could be hoped, was pretty conservative on the bike and then given how I felt on the run happy just to run the whole way
  Wisconsin 08 9:43:39 00:52:25 05:32 05:18:20 01:35 03:25:47 9 8 6
  07-Sep-08 28 3 9 1 60 3 67 11 1 1 62 14 88 17 174
  Pretty close to everything going well. With hindsight should have tried to stay with the lead swimmer. Something went wrong as cramped badly on run. Entered race too heavy and without enough big base in the early summer
  Germany 08 9:57:42 00:49:24 03:24 05:08:22 01:17 03:55:15 4 2 3
  06-Jul-08 302 85 18 2 131 35 263 62 125 27 670 174 108 31 179
  Awesome swim. Executed bike as good as I'd hoped but performance below expectation because of mechanical. Coped very poorly with misreading splits on run, never recovered. Massively over weight for this race
  New Zealand 08 9:27:30 00:49:50 04:19 05:09:18 01:30 03:22:33 9 7 7
  01-Mar-08 37 3 23 1 54 2 68 10 85 18 53 7 119 27 170
  Awesome swim. Worked hard on bike yet still felt strong on run. Worry about groin meant didn't go out hard enough on run. Had enough left to work vvv hard in last 3km, this means didn't go out hard enough
  Kona 07 10:00:47 01:00:02 03:03 05:16:55 03:43 03:37:04 5 4 5
  13-Oct-07 322 66 234 34 350 33 330 66 438 50 502 96 114 21 170
  Goggles too tight on swim - 2nd half pathetic, felt ill. Result in poor feeding on bike and pretty big fade on run. Too heavy and too little run training through summer
  Switzerland 07 9:24:44 00:54:07 01:18 05:03:43 01:17 03:24:19 7 5 4
  23-Jun-07 42 11 19 6 53 7 80 19 89 14 67 18 112 22 176
  Good swim. Lost focus on middle lap of bike. Worked hard on run but way too heavy and too little run training ahead of race to perform.
  Lanzarote 07 9:46:34 00:56:18 04:51 05:22:46 02:04 03:20:35 9 10 8
  19-May-07 16 3 38 6 97 16 26 3 3 1 32 4 136 20 165
  Good performance. Nearly as good as Longest Day - didn't go out hard enough on run
  Florida 06 9:32:28 00:58:13 02:51 05:11:16 01:46 03:18:22 8 5 6
  04-Nov-06 42 7 59 6 28 1 120 21 15 2 50 8 116 23 165
  Good swim, too hard early in bike but nothing major. Way too heavy and pace dropped on run after 10 miles
  Longest Day 06 9:15:29 00:58:00 02:56 05:04:00 01:45 03:08:48 10 10 10
  22-Jul-06 1 1 1 1 n/a n/a 2 2 n/a n/a 1 1 124 7 165
  Can't think of anything I could have done better ! Dream race
  Kona 05 9:50:57 01:03:00 03:16 05:18:07 03:03 03:23:31 7 10 10
  15-Oct-05 289 51 388 48 339 65 540 119 310 56 236 41 107 21 158
  Poor swim but good bike and run. Again walked later aid stations.
  UK 05 10:11:30 00:50:45 03:32 05:44:34 01:47 03:30:52 7 10 10
  21-Aug-05 27 3 15 1 142 26 58 13 19 5 43 5 126 17 157
  First Ironman. Swim (way) short. Overcooked bike slightly, had to walk later aid stations. Overall good first race