Race week

This week is a tapering week before the fritton lake Olympic distance tri on Sunday 30th.
Monday was a rest day, Tuesday I did an early morning 2.5 mile X country run, very easy pace.
Wednesday I biked to work and back, this is a total of 18 miles all at an easy pace.I decided to give the Lotus race a miss as at the moment the effort needed for the racing kills my legs.
Thursday went out on the usual ride, I had planned to sit at the back and have an easy night, but ended up doing 39.5 miles and putting in a fair effort.
Friday took the kids for a quick swim, only did about 500m in total.
Saturday I went to Marshall at the fritton sprint events, biked over with Joe, all nice and easy, a total of about 16.5 miles.

Sunday was up early to have breakfast in good time, raining first thing in the morning, not really what I wanted, registered and set up in transition in good time, starting in the second wave, felt good, well prepared the only slight issue was a very snotty nose, the swim started well, I found clear water and avoided the scrum at the start, I was happy with a swim time of 25.33, for the 1500m about 2 mins quicker than Norwich last year, felt comfortable all the way.
1st transition was OK no dramas, quite a long run with the bike to the mount line, once onto the bike started trying to push hard straight away but cramp on the inside of both thighs stopped me putting in to much effort, and a few people came past me, not a good start to the bike leg, it took about 4-5 miles before my legs started to work properly, then I was feeling good and passed the people that had passed me and several more, the second lap I felt good and was riding much better, although I did have 2 riders come past me at a speed I couldn't get near.
2nd transition was OK through in good time, then onto the run, this was a X country run, pretty flat but quite muddy and a bit slippery in places due to the rain, a 2 lap course, Started well felt good straight off the bike and plenty of other runners to chase down, I started to tire on the second lap, probably should have used another gel at the end of the bike leg, I had only used 1 gel about half way through the bike.
I was happy with my time considering the cramp and a tough run course, added to the fact this was only my second Olympic distance event.
split times were, 1500m swim - 25.33, 40k bike - 1.08.38, 10k run - 40.29, the total time including transitions was 2:16:43 to give me 15th place overall in the individual event. I achieved my target top 20 place but feel that I could have gone much quicker on the bike, swim to bike transition training is now high on the priority list in preparation for Norwich.