Monday 17th

The training intensity is dropping - we drove the bike course this morning, it took THREE hours! The climbs are long and steep - the pro's say the only way you will get round is to get your feeding plan right - specially on the bike.

Luckily the husband of one of the trainers here owns SiS and we had a pre-race nutrition talk last night, followed by race tactics this evening - special guest was Ain Alar Juhanson who confirmed that getting it wrong means a DNF. Sadly for him last year, the rough descent from Mirador del Rio saw both his bottles jump out so he had no fuel for 40k, which is why - even after coming in first on the bike leg - saw him cramp up on the run and stop just a few k's in.

Ain rode 155k today (!), has completed 15 Ironman races and won Lanzarote twice so I thought I'd best take his advice on board!

Training today was 800m of swim drills - sprints and pushing harder followed by a 10k off-road run. 52 mins for me, not too bad in the heat and wind.

Another early start tomorrow and down to Puerto del Carmen to swim a part of the sea course, then a 90 min ride with a 3k run off the bike.

Definitely feeling stronger, but also pretty tired so need to be a little careful. I'll likely miss Thursday's training so I have two clear days of rest!