The data is not up on the results. Here are the estimates. T1 and T2 need to be pulled out of times.

Finish total is 6:15

Taking 1/2 day off to prep for race tomorrow. Load up the car so I am set for morning. Slow run (9pace for 30 mins) this afternoon so I can sleep tonight 10 PM if I can....test out new water bottle ....  Started carb loading last night and hydrating today .... another 3 more GE before bed ... Waffles and honey at 4:30 AM ..... PB and Honey w/ GE at 5:30 on my way to event ... Pick up packet at 7AM ....  7:10 do a brick 10m + 10m and set up.. Put on Wet suit at 7:45 .... race at 8:00AM.

Targets: 35 swim: 5 min T1 : 3:15 Bike : 5 min T2 : 2:00 Run    {6 hrs total}

T1: nothing

Bike : 4 gels + Water, 3 GE, 2 Shots (HR 130 to start and move to 140's) 30/60m:gel 90 shot 120/150m:gel 180:shot (GE every 10 minutes or one per hr)

T2: Gel and water 

Run: 3 gels + water (1/30min)(may carry a bottle if not enough aid satations) , also what I want on aid stops (HR start 140-145 for 5 miles: 9 pace), move to 150-153 if ok (else stay at 140-145) for 5 miles and do what is right for last 5K....)

 Coach Advice: Your target HR for HIM is going to start in zone 1 and gradually move into high zone 2 through mile 40-45 and then into low zone 3 over the course of the last 10-15 miles...........if your training has prepared you for this and if your fitness is there. The reason I make the last comment is the knowlege of needing to run off 13.1 miles.

Your HR for this is specific to you. Based on the numbers below you will startbelow 131 and not want to be beyond 144-145.

2 DAYS 18 hour to go until HIM

Start carb loading on Thursday, lay off the coffee tomorrow morning and go for the Gatorades.

HIM this week end ... hooked up an areo water bottle .. and attached a food box on the front.  I hit the box on hill climbs when I stand ... another good reason to stay seated. Also picked up some shots ...

Today I changed the work out to 1h ride and 30 run so I could do another Brick. The run started off slow and worked in after 2.5 miles... HR was over 150 when I hit the hills I had to walk to recover it below 150 ... if I let it go to 157, top end of Z2  I would be ok ...

Ride was 17.5 mph ave with a 121 ave HR .... this should give me a very nice run at the end ... 1/2 mary ... still a target of 6.5 hrs.