My 70.3 Race Tracker: Splits, Kit & Results

Every middle-distance race I’ve done tells a story. Sometimes it’s the story of a well-executed plan coming together, sometimes it’s a cautionary tale about starting the bike 30 seconds faster than you should. Either way, the data doesn’t lie. This is my complete tracker for every 70.3 and middle-distance race I’ve finished — swim splits, bike data, run splits, kit, and results all in one place. I’ll keep updating it after every race.

If you’re here for the highlights: Challenge Samorin 2024 is the PB (4:38:30), the flat Slovak course producing the fastest bike split of my career at 38.8 km/h. Chantilly 2017 was the beginning of the journey — two hours on the bike and then the wheels came off spectacularly in the heat.

Race overview

Twelve middle-distance races across seven years, from a sweaty August in northern France to a cold May morning at Holme Pierrepont. The table below gives the at-a-glance summary for each race. Scroll down for the detailed discipline breakdowns.

Swim data

Open water swimming is a weird discipline — the distance on your watch is never quite what it says on the tin, the course shapes vary wildly, and conditions can make a 1:54/100m feel harder than a 2:17/100m on another day. With that caveat in mind, here’s every swim I’ve recorded.

Bike data

The bike leg is where the race is won or lost for me. Go out too hard and the run becomes a death march — a lesson thoroughly learned at Chantilly 2017 (69km in two hours, then completely fell apart). The Samorin course is in a league of its own: completely flat, fast roads, and absolutely perfect conditions for a TT bike. That 38.8 km/h average still feels unreal.

* Estimated average power (Strava algorithm, no power meter). All other power figures are from a power meter.

Run data

The run is where everything either holds together or quietly disintegrates. Chantilly 2017’s run was brutal — 225m of elevation, 34 degrees, and a 5:59/km average that felt far harder than it looks. By contrast, Outlaw Half 2022 produced a 4:26/km which remains one of my cleaner off-the-bike runs. The Samorin run was managed well in the heat to protect the PB finish.

Results

The full picture — finish times, age group, and overall placing. Anything marked TBC means I haven’t dug out the official result yet; I’ll update as I track them down.

Training volume context

Results don’t happen in a vacuum. Looking at the Veloviewer data, 2022 was my biggest cycling year by far (1,580 km recorded), which lines up with Outlaw Half being one of my stronger bike splits. The injury year disrupted everything — you can see the volume drop clearly in the data. Getting that consistency back has been the main focus since.

Swim volume is harder to track given how inconsistently it’s been recorded over the years, but the trend is clear enough: better swim times have come with more open water time and dedicated stroke work, not just fitness. The 1:25/100m at Les Sables 2019 still stands as the outlier — fast ocean current, a good day, and probably the most confident I’ve felt at the start of a race.

What the data tells me

A few things stand out when you look at everything together. First, the bike is the most consistent discipline — I rarely have a terrible bike leg, but I also haven’t had as many standout ones as I’d like outside of Samorin. The flat-course advantage is enormous. Second, the run has improved markedly since 2017, but it’s still the discipline with the most variance. Weymouth 2023’s 4:25/km off a swim-cancelled race was strong; Chantilly 2017’s 5:59/km was a disaster.

Third — and this one is uncomfortable to write down — I’ve started a lot of runs in conditions I underestimated. Heat features prominently across the worst run splits. That’s something to keep building into race-day nutrition and pacing decisions going forward.

The goal for Ironman Tours is sub-10 hours. The data here is the baseline. Everything from here is about executing better, not just training harder.