Plan: start at the very back and towards the middle of the line. Move in closer to the buoy line as congestion clears; swim very relaxed with my head out of the water the whole way.
Actual: Per plan. I felt completely calm through the first lap and was able to come around the turns quite close to the bouys. On the second lap I felt even better and pretty much held the buoy lines the whole way. I came out feeling great. The only problem is that my time was terrible.
2000 meter triangle X 2. They set up a water stand on the edge of the beach and allow you to come out of the water to get a drink if you like. The distance was increased this year from the normal 3.8km to 4km.
23C / 73F
Run with bike:
Jump on bike:
Getting up to speed:
190 kms |
Once around the island which includes about 1500 meters of climbing and also 7-8 km of tunnels (3 of them are really long). It is a really beautiful course that passes through many small fishing villages and gives you some great views of the ocean. The road itself is mostly good although there are some rough areas in some of the smaller villages. There are a total of 12 aid stations on the course - 7 of them have food (powerbar gel, bananas, onigiri (rice balls)) and the other 5 are drink only. Sports drink, coke, water and Japanese tea were available.
Riding w/ feet on shoes
Jumping off bike
Running with bike
Shoe and helmet removal
42.2 kms |
06m 47s min/km
My goal was to keep my HR at about 119-121 and allow it to go up some on the hills. I ended up doing that most of the time and had an average heart rate of 117 for the run.
The course is basically an out and back that you run twice. It includes about 140 meters of climbing total (70 meters each lap) - easy the first time around and much tougher the second. It goes through some residential areas and also spends a little time out in the rice fields. You end up with a net 8 aid stations and 8 water/drink only stations - just about right.