Ok, did my first good long run today at ECP, covering about 22km (at least i think: carpark B1 to T junction at Coastal Road) in 1:50:38. Fuel: 1 Banana (prerun), 1 cup of water, 3 cups gatorade. Heartrate for 1st half split:156, 2nd split: 160.

That equates to a 1:46:06 21.1km. Along with previous results of 70sec 50m swimming pace and 31.9kmh cycling average, the swimming leg and cycling leg give 44:20 and 2:49:17. Including 3 mins for each transition, it gives a total of 5:25:43, assuming back to back performances.

Need to cut 26min in 2 months ++. Sounds reasonable i think.