Epic Camp Lite Kona 2017 – Day 3 –Energy lab run + Ironman swim course

RUN 13km from energy lab to the pier aiming for 1km easy / 2km  Half IM effort

BIKE 30-40km recovery ride in the hills

SWIM 3km on the ironman course

The energy lab run is a must do when you come to the Big Island. It’s a boring as shit run along the highway but it gives athletes a real appreciation of how brutal it can be out there on race day. We ran at 7:30am and it was still bloody hot for most of us. On this run the group almost always splinters immediately and most run solo. I had Andy from Christchurch for company who commented that every time we started the 2km harder efforts we seemed to be going uphill. I was aiming for 4:05-4:10/km for the efforts which I wasn’t too far off factoring in the hills. A good run.

The optional ride today was only taken up by myself and Jimi. It was supposed to be a recovery ride but with 560m in elevation combined with my poor gearing meant I had to work harder than easy just to get up the climbs. The Mamahaloa Highway is a nice quite road with cooler temps – check it out if you get over here.

We finished the day with a  3km swim at the pier (twice out to the 1.5km turn buoy.

Dinner at Kona Brewing Company. As well as all the training, the race and more we focus on getting to all the best eating spots.

Run file http://tpks.ws/yNLYs

Bike file http://tpks.ws/mcP1F

Swim file http://tpks.ws/99eIt