| Weymouth 2023 | Valencia 2024 | Weymouth 2025 | 28 Jul model | Now | |
|---|---|---|---|---|---|
| Swim | ~35 | 33:19 | ~33* | 33 | 33 |
| Bike | 3:01 · 30.7 km/h 91 km · 10.9 m/km · HR 172 |
2:41 · 33.7 km/h 90 km · 6.9 m/km · HR 162 |
2:51 · 31.6 km/h 90 km · 11.4 m/km |
3:10 · 85 km | 3:02 · 29.4 km/h 89 km · 5.5 m/km |
| Run | 1:51 · 5:11 · HR 173 | 1:57 · 5:32 · HR 162 | 2:01 · 5:47 · HR 167 | 2:00 · floor 2:14 | 2:00 · floor 2:03 |
| Total | ~5:36 | 5:21 | ~5:30* | 5:50 | 5:42 |
The 5:50 was too slow next to three finishes. You have never ridden a 70.3 bike slower than 3:01, and never run one slower than 2:01. Aerobic running is back to 2025 (EF 0.0211 vs 0.0213; 5:22 @ 152 vs 5:18). The bike cap (152 vs 162–172 in those races) is why this is not 5:21. Vitruvian is flatter than both Weymouths (5.5 vs 11 m/km) and not Valencia. Range 5:32–5:52. *2025 swim missing from the file — 33 min added, per No. 6. 2023 swim unlogged — 35 min reconstructed from bike start 07:46.
Easy files only. A given pulse buys more road. Efficiency +13% (0.0187 → 0.0211) — now on the 2025 median.
Efficiency · every continuous run ≥ 5 km
Same kind of Dorset road, ~12 m/km. Efficiency +11% on those climbs. No power meter — this is speed at a pulse.
Efficiency · road rides, 8–16 m/km climb
Estimate anchored to three 70.3s, not the July training 89 km. Bike 29.4 km/h (between 16 Aug 28.8 @ 141 and 2025 race 31.6). Run 2:00 = 2025 split. 2023 total reconstructed (swim unlogged). 2025 swim stub replaced with 33 min. 23 August 2026 · No. 6 · Sam Pink · Rutland 13 Sep