Epic Camp Lite Kona 2017 - day 4 - Kona to Waipio Lookout

SWIM 3.6km to Captain Cooks monument return

BIKE – Kona to Waipio ~100km with 3x10km @ Half IM power

RUN – ran out of time

We caught up the swim we missed a few days ago as I really wanted everyone to experience this point to point classic. We had a beautiful morning with some nice sea life early and late in the swim. It’s also fun to have a point to significance to get to rather than just swimming (Captain Cook was allegedly killed in this bay). Our super support crew of Dave Dwan and Jayne Ward-Young were on hand in kayaks so if anyone got in danger we had support on hand. As it turned out one of them (who shall remain nameless) was actually the one needing the rescuing after we were done. So I ended up with some kayaking time myself for additional upper body conditioning.

Todays ride was a point to point rode to Waipio lookout which I have not been to before. I had some logistics to sort out in town so missed the first part of the ride. It was a bloody long climb up Palani - ~15km taking ~50mins taking it rather gently but due to my gears there was a fair amount of strength work.

Once up onto the Mamalahoa Highway I got stuck into my 3x10km Half IM efforts. Rep #1 was a bit of struggle with too much downhill hence power a bit off but #2 & #3 were close to the mark but RPE was pretty high. Sore quads and tired legs once I was done so it was convenient that I caught super trooper Suzie from Nashville and Marie just after finishing the last rep so I gently towed them in for the rest of the ride. We finished at Waipio lookout which was absolutely spectacular.

No time for running this arvo which was a bit of a bugger.

Dinner at Café Pesto in Kawaihae which was very good. We have not had a crap meal yet!

Swim file: http://tpks.ws/cgiov

Bike file: http://tpks.ws/Su7yZ