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MM I did it for the first time this year. I probably didn't train enough and ended up walking lots of the run so maybe I am not the best person to answer specifically. That said I had a great time, it is a fantastic course (well apart from the weed in the water). The hills are ok if you have hills to train on. I would say make sure you do plenty of brick sessions. I was last to cross the finish line in 7:34. If I had pushed a bit harder I would have been inside 7:30 and if I had been able to do all the training I wanted I would maybe have been closer to 7 hours.
A great day out though and well worth it
Yep, I agree. First attempt at a middle of the back of a couple of sprints and an oly in the course of the year. Didn't train as much as I should've - couple of cycles per week, generally 2-3hrs and only a couple of 50 milers. Swam twice per week, one drills session with tri club, one OW. Running three times per week, one easy, one speedwork, one longish - 10-15miles. Run time on the day was 2:25; most recent HM time (in Mar) was 2:12ish. Overall was just under 7hrs.
It's a good day with lots of Pirate support and I'd certainly do it again.
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