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I did NOT feel like racing Sunday morning, and I had thought I'd done alright pacing up to that point, but in hindsight I had gone too hard in a couple of the races.
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Your execution should be to stay within yourself on Saturday, ride nearer 70% and stay under threshold on Sunday so you can run within 15 min of your best 70.3 run.
I've done the event 11 times, I'll try and answer any question you have.
Edit time for run
It's all about holding back on the early races really. The course is very hilly on the bike, and even the run it tough. The super sprint on Friday can take a lot more out of you than you would think.
I am usually a 2:25 oly guy and I went 2:50 and 2:55 there on Saturday (it was 38 deg that morning so transitions were a lot slower than usual as I really dried off well and added extra gear). Part of that was holding back, and the other part was the terrain. On Sunday I wasn't real enthusiastic about the half, but I got through it OK.
Raceday was thinking keep the run in Zone 2 or 3 and ride and swim hard for each race. Obviously for Sunday just leave whatever I have left. I'd like to go sub 11 total as that's where my full ironman time is.
I don't recall doing anything special for training just making sure to get in some longer trainer rides and runs. I think we would generally go 2 hour ride Saturday plus 90 min to 105 min run. Sunday would be big day with a hard 4 hour bike with 45-60 min run off the bike then later an easy recovery swim.
I think the only thing I would recommend doing is do a few big weekends where you put in some good quality and distance back to back on saturday and sunday or if life allows friday, saturday, and sunday. Just give yourself enough time to recover after.
In my opinion it isn't as much about the training going in as it is about proper pacing, nutrition, and recovery during the weekend. I saw a lot of people that pushed a little harder than they should have during the super sprint and first olympic only to crumble on Sunday
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I've always kept training really simple; I used the Be Ironfit ironman plan and aligned it in such a way that week 22 of the plan (the week where you're supposed to race a 70.3) is the week that ends with Triple T itself. So I just considered week 22 the end of the plan. Both times I did it I raced above my expectations and my best event was always on the final day.
I never did weird stuff like train an olympic in the AM and an olympic in the PM like several friends did or train bike-swim-run stuff... none of that. I went into the race with sufficient fitness and focused on execution, and making sure to eat enough as fast as possible after every event. And have a beer every evening.