40.4 mile ride (Hale Stellanova in Kapa'au to Kawaihae and back): 2:20 total
1:05 run with 0:15 at race pace (mostly on Pratt Road-- trail running with dirt, gravel, grass)
The ride was tougher than scheduled, with both long uphill and heavy headwinds on the return to Kapa'au. (The crosswinds on the way to Kawaihae were a bitch.) Still, it IS an actual part of the course, so good training for the race, and we kept up a decent pace.
Legs felt tight coming off the bike and starting the run. This week, however, my stomach felt OK and I was able to push pretty well. Warmed up for 15, pushed for 15, cruised home 35. I think it helped that the first part of Pratt Road is mostly downhill.
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