Hmm, just mentioned that there’s a few places left and he’s hoping to get a couple more top elite\pro athletes racing. Fogarty going as well
Wonder if AB\JB might appear, done it before and were ambassadors for the Dalesman until it got canned, not much else for them to do and both top fell runners.
This is exactly what I want to hear 
What about…
My 70.3 run HR cap is 155bpm, pushing to 160bpm at the end…
Kilometre 2 I was at 160bpm doing 12 minutes per km 
That hill is savage.
Km 1 is runnable.
Then it’s 3km of walking.
Then 1km of “running”
Then that climb 
Hands and knees up there.
Then 1km of running.
Then uphill again.
Then it’s so steep downhill, running is hardAF.
I fell over on the zig zags and cut my legs and bruised my ankle.
Tough hobble back!!!
Just under 2 hours.
Savage.
I don’t want to say I told you so…but 
Bike recce = not needed at all.
Run recce? YES!!!
I went a bit wrong at the Hole in the Wall, taking a left, instead of the right. But I saw I was on the wrong path and naughtily ran down the hillside to join the correct one 
Got a bike/run recce planned for the week before
Can’t wait to hear how your quads are tomorrow and the next day
Ha ha ha - Rivington Services just got to see “The Waddle”
Can’t wait for this 25TT on Saturday 
FTFY
Don’t forget there’s about another 600m out\in to transition. There’s plenty of stones you can kick on the descent, and if you don’t have your shoes on properly there’s a big risk of blisters from braking.
Hang on @jeffb - I’m getting to that bit
Now I’m home and showered, a few notes!
Bike Leg
So…A592 out of T1 was undulating, but quick.
Good to take some nutrition on board here, as there’s a bloody surprise climb coming up!
Oh!!! My rear wheel slipped exiting the car park, then again in the first 7km and on the first left, so I was bricking it all the way around and never felt “secure” new tyres needed
A5091 - literally straight up, but it’s a nice 82kg time triallists climb. Just get the power down and up it…there’s a reward waiting!
It then feels like a descent all the way to a kicker just before the A66! WEY-HEY!
A66: urgh! If you like trucks going past you at 60mph (cough cough) then this is the road for you. There was a side wind today, less than 16kmh on here, but that was enough to affect the handling of my 35mm alloy training wheels 
I’ll be taking my 404FCs and PX82/101 combo and making a decision on the day.
A66 has a few little risers, but I was pootling along above 40kmh without pedalling.
B5322 - I had a headwind from here to Ambleside. It’s also a slight false flat, but I was still easily increasing my average speed without any real effort. Nice road.
A591 - now, the previous B road just merged onto this nicely, but I had a bloody truck and queue of cars to wait for 
You can easily see traffic to the right, so should be able to swoop onto this.
It is a VERY fast road, with one mental u-turn-esque corner.
When you get to Rydal, that is when you need to become a motorcyclist and just power down the middle of the road for about 3km past all of the standing traffic.
Sharp left at the mini-RAB with the white building with the postbox in it.
THE STRUGGLE
Lowest gear +1 spin that bit. It’s short.
Flattens off for a bit. Harder gear.
Gets steep-ish. Spin.
Goes downhill!!! WEEEEEE
Then annoyingly up, back to the Kirkstone Inn.
Took me a MASSIVE 26 minutes at 267W.
Gonna do it at 300W on race day.
A592/Kirkstone Pass - I hated it. I’m awful at descents. I could smell my burning rubber brakes, so stopped, had a drink and a banana, then carried on after I thought they’d cooled down.
It flattens off, then it’s 45-50kmh back to Glenridding for next to zero effort 
I tried to overtake the car I was drafting, but the twat shook his finger at me and sped up, so I made sure I followed him all the to Glenridding, where I have him a nice wave 
Nutrition:
1 gel
1 banana
500ml electrolytes
The “Run”
Not that I didn’t believe @r0bh and @Doonhamer - but having run up Snowdon a few times from different ways, I thought how hard can this be?
Turns out, A LOT!!!
First km (or 1.5km from T1) is all runnable.
I was at “training” pace, so 5:00/km and that felt nice.
It was all uphill after that (but, literally downhill)
I’m a lazy fecker with my feet and nearly stacked it half a dozen times from not picking them up - PICK UP YOUR FEET!!!
I “ran” the flattish parts, slowly, then jogged back downhill…which you think is going to be nice…but it then goes bloody uphill again
And those zig-zags are NOT as shallow as they look from the summit, they are savage.
After those, if you’re expecting a shallower run to the finish, you’d be wrong.
It’s more “runnable” from here, but still some hard parts.
Soon as you’re at the YHA/old mine, it’s plain sailing back to the village…apart from that HORRIBLE tarmac bend into it
I have never done a run that hard.
I’ve ran 40 miles across The Peaks in six hours, which doesn’t even come close.
With two weeks to go, not sure what to do here?
Maybe some stair repeats?
Doing two/three at a time? As that’s what those effing steps felt like.
You are also running on scree, rubble and hardcore for nearly all of it.
It’s not a nice path with those massive stone slabs.
Massive props to @jeffb for doing a 1:40 on it in training 
NUTRITION:
1 gel
1 litre of water.
Revised race times:
Swim and transitions : 30 mins
Bike: 2 hrs
Run: 1hr 45mins
That 1:40 included a couple of stops (not timed) for photo ops. I was also fairly fresh after a mini taper for the 50 I bailed. And wasn’t particularly a cruise pace.
But yes, if you can find steps or something they will be good training. Maybe some squats as well?
Still think you can go sub 4:10 TBH, partly depends how long the swim really is of course and if an Aussie exit on stones slows it down.
4:15 I’ve got - that run is brutal.
I thought I was okay at running downhill.
Apparently not!!!
Just joined that TriTalk club, I was still in the old one.
Where do I appear on that segment 
Lol. At least you stopped.
@Doonhamer has nearly a minute on me