Brick

Turbo
4hours
1 hour 170watts 80-90rpm
2 hours as 4 x (25mins 220watts 80-90rpm on 5mins recovery) 4min aero 1min upright
1 hour - some standing 1min on 1min off, 200-170watts

Run 
10km - 8.5km as walk run - 4min run 30secs walk, with 1.5km easy jog cool down.

Luckily it was father's day so I was able to get the 5hours it took to do all of this without too much negotiation - thank you Ella.

- bit uncomfortable on the bike but largely due to the long run on Friday I think.

- no improvement in heart rate between aero position and normal, but a global improvement overall. the last set being about 140/min.

- starting to take on a proper amount of carbohydrate during all this - about 260g of table sugar for the bike! - the aim is to get about 60g/hr in. The rest was to take me through onto the run. I took most of it during the main 2 hours which was OK. This is also trainable, some people can get 100g in which can give you a huge advantage. One of the most common reasons for not finishing an ironman is digestion problems.

- I tried the run walk strategy for the first time in a triathlon setting. I had done the exact same thing in the  London marathon as an experiment and it had worked far better than expected. I have been putting this off feeling that I didn't want to disturb the training. I was remarkable, I keep to 4min/km pace and felt like the usual niggles didn't get worse as time went on.

- I am coming round to the idea of adopting this for the race, it will take a huge amount of faith that you aren't loosing too much whilst walking. 

- Thinking a lot about why this strategy should work so well - may be in our evolution we never ran continuously. Stopping either to check the tracks of animals, regroup, check we weren't being followed etc,