Swim - be able to swim without too much shoulder pain ------------> not doing too good or bad here - B
Bike - Average 23 mph for a sprint and 22 mph for an oly bike leg --> D. no sprint, 20.4 mph at an Oly
Run - average 8 minute miles at a sprint, 8:30 at an Oly --------------> C. no sprint, 9:01 at an Oly
NOLA 70.3 Goal
swim - 2:30/100 = 53 minutes ----> cancelled N/A
bike -16 mph (oly pace - 20%) ---> 19.4 mph - A++++
run - 2:15 (hm pr + 20%) ---------> 2:15:06 at NOLA - A
NOLA Stretch Goal
swim - 2:20/100 --> cancelled N/A - I did 2:15 for, my private HIM but it was a pool swim
bike - 18 mph ----> 19.4 mph
run 2 hours -------> might have been possible if I biked slower and took in more nutrition
So my A race goals were met, while my general "get faster" goals were not. This reminds me of the quote "A goal without a plan is just a dream". I went looking for the author of that quote and didn't find it. It may be a variation of this quote.
I had a solid plan for NOLA and exceeded my goal despite my nutrition failure. I'll follow the same plan for my HIM this summer. I'm thinking about changing from Racine, WI 70.3 to the Door County, WI HIM one week later. I think the course will be much prettier.
On an unrelated note, we had our first snow today. Now Spring can arrive :-).