Bike & Run day

I'm now in week 5 and feeling fitter than ever. Today I'm going to do two stages of the Triathlon. That is a 16 mile bike ride and then a 4 mile run. (Triathlon is only a 3 mile run).
I get myself all ready and fuel up on pasta and chicken with an energy drink thrown in. I plan my route which takes me towards Hook and across to Mapledurwell. I set off driving through town, nightmare. I try and cut through roads and end up on kerbs. My bike doesn't like this. I end up cutting through Memorial park and have to take the bike across some rough ground.

So now I'm about 7k out by Old Basing and I look down to see my front tyre is flat.. Oh no.. I knew this would happen. Guess what? I don't have anything to repair it with. I was planning to get all the gear in the evening when I dropped the bike off.. Silly boy. That will teach me. I call Ma on the off chance she is about but she is working. So I begin to push my bike back towards the bike shop 6k away.
After an hour I arrive at the bike shop and check the bike in for the wheel issue and ask the guy to kit me out with all I need to repair punctures. They don't bother these days with kits as inner tubes are much cheaper. I get some of the stick on patches just in case.

I get home feeling really deflated that I didn't get to complete my cycle and run. I really cannot be bothered to go running now.. I wait an hour and then decide I must go out... Right.. That's it I'm going to run my usual 6k as fast as I can.. Go for a good PB. I run off with power and know within 10 mins I'm making good time. I worry I wont be able to keep the pace up but by the half way mark I feel good.. I've ditched the jogging bottoms now as it's warming up and more short weather. I finish the run at 28.47. More than a minute faster than my time on Sunday.. Well happy.. Not sure if I could do that time after a 16 miler on the bike but none the less it's early in my training and anything is possible.

Reading a triathlon diary first timers should aspire to be doing the 750 swim in 15 mins, bike in 45 and the run in 25. That would bring you in for a time under 1.30. Obviously you have the transition times to add to that. I reckon I will have the swim time within the month and I am already running 5k in 22 mins (best time not average) so I just need to focus on the bike. Should be averaging 19 mph. Currently averaging about 14 mph so quite a way to go.