I had always wanted to do an olympic distance triathlon shortly after an ironman and see how the prior 6 months of training for the long one would carry over to an olympic.
I did ironman canada 2 weeks ago and other than swollen toes my legs recovered very quickly. Since the race I ran 3 or 4 times from 1 to 2 hour runs and around 3 rides all around 2 hour mark.
I did the olympic race in banff, canada, an amazing scenic course with near perfect conditions.
I was really happy overall with how i did, I did a PR of 12 minutes off the other ones i have done including one in july. My swim was easy and consistant, my ride went excellent, managed to raise my average ironman speed of 30km/hr to 35km/hr and very fresh of the bike.
Still not happy with the run but at the same time it really has shown my weakness. I run a 10km at the same split that i would do a half marathon...............basically translates to (I have no speed)lol.
I now know that i just have to do lots of speed training as next year i'm skipping ironman and going for the shorter ones.
As mentioned i'm very happy with my overall time but so much room to improve. A 49minute 10km just doesn't cut it. I would be lying if didn't admit that coming 4th in my age group doesn't hurt when seeing that I had such strong swim and bike times. If i cut around 4 minutes off that run i win my age group.
Back to the gym lol. I have some work to do. It's end of season but need to stay focused for next year.