I followed up the cycle with a fast 2 mile run on the half marathon course - I don't think the 6:40 pace will be replicated on race day though, more like 7:10/15 if i'm feeling good (i.e. 1:35 for the half). With a swim target of 35 minutes and 2:50 for the cycle (again on a good day) that leaves 5 hours on the dot - now if I could squeeze in a few minutes more i'd have enough for the transitions. At least it puts the race in perspective and makes my plan A target of 5:15 appear realistic.
Less that 13 hours later I was out the door on the Club long run over a 12 mile hilly route west of the City and boy did it feel tough, especially over the first few miles. Downhills were grand but I was left standing on the uphills. Still I managed to hang on with a few others to extend my run on the grass of UCC farm to 18.5 miles in all (about 7:54 pace).
I though I might get a sleep in on Sunday morning but an invitation to join Martin Leahy for a swim around Sandycove Island at 8 was too tempting, as my swimming has been non-existent over the last week. It was also an opportunity to test the impact of the tear in the back of my wetsuit. The water was beautifully calm in the morning sunshine and the swim went by without a hitch, although an attempt to put a gap between myself and Martin over the latter half of the 1.8k route was unsuccessful. I was out of the water a few minutes before him in Bo Peep and so thought it should not be a problem. Maybe I need to be in a race to swim faster. After the swim we headed on the bikes along the coast to Timoleague and Courtmacsherry and back covering 37 miles. I thought my lack of rest since the Ballycotton 5 would make for an uncomfortable ride but I felt surprisingly good.
Monday was a well earned rest day with a trip to Joe for a well overdue rub down.While there were the inevitable tight spots (I'm not the best at doing the ancillary stuff like stretching/foam rolling etc.) there was nothing to worry about.