OK, I haven't trained for a while and I really shouldn't have expected much but... I still really wanted to beat my time from last year when I had that horrible stomach issue and I didn't. I did get through it though. So here's my advice on how to survive a Half Ironman done off the couch.
Find a good draft on the swim and use it as a warm-up
Ride at a low heart rate and focus on your pedal stroke
Expect the run to hurt. It's gonna suck. There's a reason why people train for these things you know!
The final result was 6:03 I think. 9th in my AG. 3rd out of the water for my AG, 14th or so on the bike and 8th on the run. So I guess I need to ride more. Bummer ;-)
Sure wish I could walk today, good thing I can still ride my bike.