My plan for the run was to run at my easy training pace, about 5:45-6:00 min/km. And get to the bike feeling fresh and ready to go. Unfortunately, I got a bit carried away at the start of the race, blasting through the first 2km at 5:15/km average. I calmed myself down by the bottom of the hill and slowed things up a bit, running the rest of the run at a conservative pace, about 5:55/km. I finished the run feeling good, and ready to tackle the bike. Compared to most of the athletes, I was slow. But I was quite happy with how it went.


I've been on a bot of a run focus in the month between Kai Iwi lakes and the northern crossing. and in that time my run has improved. It's still not where I want, but with my fitness on the day I felt it went well.

The only change I would make was to smooth out the average speeds, slower at the start, but faster through the middle stages.

Not the best, changed shoes and helmet on nice and quick, but the weather had cleared up substantially since I set up, so I changed the lenses in my sunglasses to the dark ones. That cost a bit of time.


Have he right glasses ready and waiting.

I started the bike feeling fantastic, spinning along in a relatively easy gear sitting just over 30km/hr until the start of the first climb.

Unfortunately it went downhill from there. I'm not sure what caused it, I think it was a bad night on the hotel bed, but I developed a pain in my lower back, and neck, both on my right side. These made it quite painful to maintain an aero position, which in turn made the ride harder, and slower.

At times I wanted to quit... This ride felt pretty aweful. But I soldiered on and completed the ride 15 minutes faster than before. (Yes it was a new course, but the climbing had increased from before, making the ride harder) During the ride I had several GUs, 2 bumper bars, 2 bananas, a bottle of powerade and in the last 15km a bottle of flat coke.


I didn't stay in aero nearly enough. Like I said above, I think that it was mainly due to the quality of bed at the hotel, but I will be spending a lot of time on the trainer, and on the roads over winter in aero to ensure that it isn't a fit problem.

Also I need to learn to enter the pain cave... at times I know my body had more to give, but I stayed in an easier gear/lower cadence Pushing a little harder could have been a big difference.

Quick and easy, had a banana and off on my way. this year, unlike last I remembered to take my GU for the run with me.


Other than arriving at T2 earlier in the day, I was pretty happy with it.

I started off running a comfortable (well as comfortable as can be after an 80km ride) pace of around 6:20/km for the first 2kms. But once I had to stop to get over the first fence I found it increasingly difficult to continue running.

I fell into a similar run/walk technique that I used previously, jogging the flats and down hills, and walking up the small climbs. I would have liked to run the whole thing (even if it was at 7min/km) But was not able... clearly I need to work harder on my running.

But, this was actually my best leg of the race (in terms of position) and I overtook a few people in the last 2km of the run (seeing someone else walking up ahead would give me a boost and keep me running) so I can't be too upset with how it went.


I need to develop the mental abilities to keep going when the body says quit. I need to not allow myself to walk when I should run...

This is a common theme across my races this year. So really something I need to fix before my next big event.

Well overall I'm just not as fit as I want to be. I can improve in every single aspect of endurance sports. So I guess the answer here is everything. But some specifics

1. Weight
2. Run more 4-5 hours / week
3. More hard intervals on the bike
4. Higher intensity for long rides on the bike



Another good experience in this event. But still some unfinished business .. I lost my bet with Kris, whos previous time was 5:27, and said he expected 5-5:30 this time... but ended up with 4:35. It should have been close... And I still have a lot of work to do before I can beat him.

But a great event. And I'm sure I'll be back next year.