Swim
CSS pace is down to 1:43min/100m from 1:52min/100m from October, I'm feeling better about my mechanics, and am building fitness now with longer sets (usually 500m), and swimming more band/pull buoy sets to keep from practising "tired swimming form".
Run
Long run is out to about 20km now, realized I need to really think about my pacing on these now if I want to go under 1:30 at the Chilly, that's 4:16 min/km. I'm starting to make the longer runs more like the race, ie., slower start, faster last half, and trying to get closer to that target pace in the last half.
Bike
In week 3 of the Jorge Martinez 16 week set. My goal is to push my CP60 up from 230 to 250 (which is then about 260 outdoors). Main problem is motivation in the morning, the Central Governor is much more generous in the evenings.
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