Sub 4 in an Ironman right? 
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Easy!
First 21km in 90mins.
Next 21km in 145mins.
Simples.
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I wouldnāt enter an IM if I didnāt think I could run a sub 4 Marathon as part of it. 
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92 min
147 min
even easier.
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FTFY 
(jibe coming from me, a guy who can get near neither)
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or
or
Which for Poet and which for Jorgan?
Its been a long day! lol.
Piece of pee
For meā¦
Swim - 1hr 25
T1 - 8m
Bike 4:25
T2 - 5m
Run - 3:55
For youā¦
Swim - 60m
T1 - 8m
Bike 4:25
T2 - 5m
Run - 4:20
Total 9:58 (take an extra minute in T1/T2)
You donāt even need a sub 4hr marathon.
PSā¦ you can laugh your @rse of if I do one next year and fail to finish or make a cutoff, Iām just joking and entertaining myself after a long day
As long as the run time isnāt more than the bike time, you are doing ok 
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What about the swim being longer than half your Marathon time?
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So.
Still not recovering well from the cold. But a bit better today.
Its not, but a bit like the illness that trashed my fitness after I entered in October.
It doesnāt matter, Iāll do another one at some point.
Twice in the last two years Iāve peaked with a 3:16 - 3:18 in theory but not entered in or had a marathon to run.
Only a year or two older Iām sure I can get back to thatā¦ although I realise there will become a point where that wont be possible.
This weekend.
Plan is 3:28 to 3:35.
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Good luck
I did 3:30 on two days notice ( ask FP)
Around Oulton park at 51? Ish
Your training regime, av hr, average speeds are way above anything I got near
Hope it goes well
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Thank you.
When Iām hurting that well help spur me on.
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Hope you have a good run and get the time you want. Run strong, embrace the crowds and get a lovely medal at the finish.
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Go get it mate 
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Heās smashing it!
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How far is he running, 50km?
Come on Jeffery 
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With @jeffb you can never be too sure..
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