two oceans

[Sweder]

Hey Amit,

the seven hour limit is definitely 'gun time'. They work strictly to the finishing clock above the line. I would certainly include a 'cushion' of around five to ten minutes in your calculations. Remember that the toughest sections appear after halfway. If you are shooting for a 6:50 finish I recommend a halfway target of 3:00 to 3:10. This will allow for the climb at Chapman's Peak and the steep ascent/ walk at Constantia.

Once you have climbed Constantia Nek - kms 42 to 47 - the last 9 kilometres are both relatively easy (a lot of gentle downhill) and in the shade. This is important to bear in mind when the going gets tough in that third quarter of the race.

I have no doubt that with the right mental approach you will claim your medal.