Sweet 
Get to it mate!
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Wow, I saw the leaderboard this morning, thats a great result. 
1:29! The ‘sleep’ did you well then 
Nothing new on race day, so Im thinking of shifting my bike setup outside in the shade to take advanrage of the cool breeze this evening 
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To get the full Kona experience, get a load of fans, 4 or 5 kettles boiling continuously and a few extra heaters
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Maybe Ill save that joy for when I KQ 
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That’s an incredibly strong run at the end of all that @Matthew_Spooner. Best of luck on the final placings mate!
Cracking stuff Matt. 
Shame I couldn’t find 2 mins to go sub 4hrs. To be honest not sure where I could have found them
Had a bit of time to recover now, so here are my thoughts
5k run… how does anyone enjoy these? Utter pain from start to finish. According to TP my second fastest 5k and 1m30 faster than 3 weeks ago. So speed is coming back, but not where it was.
Pretty much straight from run onto bike. I had a plan to maintain 280w, and pretty much stuck to it. I find Zwift easier to maintain power, Rouvy is more like real world especially downhill. I would like to have had faster riders on the course to chase, but don’t think I could have gone faster. At mid point a 2h10 was looking possible, but the second half is much tougher than the first, and my power was a little down. Pleased with my time, and power of 289w is excellent. IF was 87% which is high for a HIM
Off bike at 11:30pm and devoured a Pizza. Bed at 12:30am, but didn’t get to sleep until 2:30am. Alarm went off at 5:30am, and my legs felt as stiff as iron rods, I think I prefer to run off the bike.
Plan was to run sub 1:30 HM, taking around 2 mins off my effort 3 weeks ago. Other than a slight wobble on km 6-8 where I went over 4:20/km the rest was pretty evenly paced. Final 8km I was doing the calcs what I needed for sub 1:30, but was pretty confident that I had it. Course was rolling, with 93m elevation. Possibly not the easiest
For nutrition on run I had one sachet of Mauten 320 split between 2 250ml bottles, and had a drink every 2km I also had a Mauten gel at km 6, 12 and 16.
On bike I had one 750ml bottle with Maurten 320 and one 750ml bottle with 50% coke 50% water. Think that my nutrition worked well
These IMVR races are feeling like proper race intensity racing. Really seeing my improvements come through
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It is awe inspiring to follow your progress. Totally different league from me!
Ortega started in 5th has finished 16mins behind you
I should be on the road in an hour, then have a mild panic trying to get everything working in time for the 16:00 pro race. Its not that important but I just find it more fun 
Im starting to think I should have tapered too, and perhaps that huge greek salad lunch wasnt such a great idea (it tasted great though!)
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Good luck @joex ready to set off in 5 mins?
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Yrp all good 
9mins in, ran the 5k a little hot for my plan
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1h in 210Wavg IF 0.82 34.4km 
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1h46 61.7km hr still 148
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Hang in there 
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Jesus that was harder than the others.
2h37 But my legs feel cooked 
90.25km +730m 0.8 IF 201W avgHR avg 146
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Hope the run goes well. The second half was pretty tough on that ride
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