Cycle went ok - less wind than on Sunday so not so much difference between the outward and return legs as can be seen on the ridewithgps analysis.
Averaged over 21 km/hr, and we covered more than the race distance (22 km rather than 20 km), in about 1 hour, which is ok by me.
Forgot to take my gps logger off the bike and take it with us on the run, so no detailed analysis.
The run did not feel as bad as I had expected - we did one lap of the course (~2.5 km) in ~15 min. This is over 9 min/mile pace, which is probably why it felt quite easy.
Benjamin is less confident in going fast in the wheelchair than he is the tandem (especially on bumpy ground - he doesn't trust me!), so I might have to limit how hard we push the run anyway.