Today was long run day and was started off with a nice warm up by swimming the race course in the morning.

In the afternoon I was joined by @lucygoss for 15 mile long run.

Pre-session quickfire Q&A session

I think I’m definitely getting acclimated as I was able to run at a faster pace then last week for much less perceived effort. Really pleased with that.

Lucy's post-run analysis

Got a good bike session planned tomorrow where I’ll aim to ride at target ironman power so I needed to make sure I smashed in as much good quality nutrition as possible to power me through it. As one of my training buddies says, you can’t run a Ferrari on 4 star!

XHALE training data.

One Response to “Kona Diary : Long run day with Lucy Gossage”

  1. Luke kerry

    I am 27 just got into triathlon done ironman UK 2014 and rubicon 70.3 2015 do it for the challenge and keeping fit. You are an awesome athlete joe what are your predictions for kona and where do you think you will finish. Love to see you up there. Good luck


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