Might be doing an aquathlon this evening at Weymouth, 1km sea swim / 5km run
Question: how best to pace this run?
Straight out of the water is a fairly steep hill، then drop to sea level again, then 3km of pancake flat running, then the hill in reverse again to finish.
Is constant effort best? Or a max push on the 2 climbs into the red zone then try to recover a little on the descent? Or something in between?
Edit: fake news, DNS, day ran away a little, whoops
I bet there is little time to actually be gained on the first climb and is it so steep down the other side you will limited to how fast you can fall down the otherside.
Considering how short and early the climb is Id say dont go any harder up the first climb than you expect to go the rest of the race, recover a little downhill then its basically a 4 km run. Smash the last hill as the end is in site anyway and you’ll crush everyone who got carried away up the hill the first time 
Agree with Tom.
But also, the scale is making that look worse I think. It’s only 25m gain in about 500m. So nothing too crazy, unless Strava has got it wrong compared to IRL, which is also common.
25mtrs elevation over 500mtrs? That’s not a climb, full gas all the way 
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Haha it certainly feels like a climb to my poor old legs. Plus the start is at sea level so presumably 0 metres unless we are in year 2060 already .Thanks gents I think the answer ^^^ sounds like a plan
Smash it, what’s the worst that can happen
I think we all know the answer to that Jeff 
Balls out, eyeballs poppin’, myth bust that Central Governor Theory 
Just booked to do Devon Grit (100km gravel loop), I think its actually a sportive but this seems the best place to give @gingerbongo a shout as I’m sure thats his neck of the woods. I have some camping sorted at Bicton College… 
Bicton is about 3km away from my house as the crow flies! Are they putting on camping just for that event then?
What’s the route @sowler and when is it? May have a quick look myself actually (not that i have anything approaching a gravel bike!).
Camping wise, I believe so. Its this Saturday. There are a few different route options depending on what distance you want to do, all easily viewable at the website below. Do you have an MTB? Weather is looking good, if you don’t fancy it, be good to grab a beer!
I’ll let you know. I’m taking the girls camping, but not fully sure what day yet.
I won’t be able to make the ride though, booked out with family stuff on Sat. Can’t open the website for some reason, laptop at work being weird. I’ll take a look at the route later though.
I’m thinking I’ll camp there Friday and Saturday night.
See if that website works
Anyone going to the national relays?
It was just my work firewall blocking things. On mobile now.
Route looks a tad convoluted to say the least, really trying to get it up to the 100km. But some nice trails there. Make sure you like riding on round pebbles as they’re everywhere on Woodbury Common. It’s a nice area, fair bit of road connecting the sections, but quite nice lanes on the whole.
That basically covers nearly all of my local running haunts away from the coast path!
the 100km goes past my mums at 1/3rd and 2/3rd distance, I should tell her to set up a stall selling gels and stuff…
I’m an idiot. It’s on Sunday 
I was looking at that this morning!
If you’re looking for something to do, get out and do a few reps on peak hill and Salcombe Hill, either side of Sidmouth. Couple of my local faves!
If you want a pre race warm up though, I’m riding at 0500 tomorrow!
Well this did not go as planned 
Did a nice 85km loop on the Saturday which took in half of the East Devon Trail, lovely.
Sunday 8am start. Van and car parked next to me had 3 uber keen guys in. 2 in speedsuits and the other had an Mdot tattoo (One and Done’r, I asked) and all in the same team kit. One fancy Lauf bike (turned out to be a review freebie!)
Slightly staged start for the people doing the 100km, team guys start a wave behind me. I was considerably quicker than most others on the off road sections, especially the decents. Two of the team lads came past, I thought about trying to catch their tail on a road section but thought better of it bearing in mind it was only 15-20km in. Another large off road sections and I was making good progress must have been in the top 10. The last of the team lads came past me on the road, I tried to grab his wheel but quickly realised even in his slipstream I would have no chance hanging on. Came to another section and realised I’d rode this the day before. Rough, but fast decent. I took a stupidly risky line for a smoother route, 1ft wide grassy path, 1-2ft above the main track which was scattered with pebbles up to fist sized. Front wheel got to close to the edge and dropped off and I low sided at about 30-35km/h. Left brake lever and my hip taking the majority of the impact. No way I could carry on, hip was too painful. Another injury 2 of the team lads came 1st and 2nd. Son, father 1,2.
Not sure what I’ve done, but I physically can’t do side leg raises on that side at all. Main swelling point is between hip bone and femur. My best guess is glute medius/min injury somewhere.
Ouch.
