Long overdue. Here ya go! Copy of Oceanside Pacing and Nutrition - Google Sheets
Feel free to duplicate and edit.
lovely. thanks coach!
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10 gulps of ocean water
Gotta track it all!!! 
#respect
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Turns out I FAR underestimated how much I would take in. Probably didn’t need to take in any more sodium all day 
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I’m far from a serious swimmer, but to me, it looks like the Swim Slow and Swim Fast are swapped. Or am I reading it wrong?
Interesting, pretty sure I’m much heavier than you at 85kg yet my target normalised power is the same as yours for a 2h40 bike split yet capping the max power at about 240-250.
No way I can run as fast as you so I’m aiming for a 30/2h30/1h50 to break 5h.
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Yup those were roughly my goals to break 5h…but I think I was 35/2:25/1:50. IIRC, 1:50 is about 8:30/mile pace. I came in at 4:59:35. 
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