Running (Mixed)4:08:19 33.83 km (7:20 / km) +1362m6:07 / km ahr:162 max:189 slept:6.0 shoes: Inov-8 Race Ultra 290 (red)
Wasn't feeling particularly enthused (or fresh after a good Friday night beer session) when the alarm went off, but dragged ourselves out to run to Brooklyn from Berowra. Gave Nicole a 30mins head start, and once I was running was feeling ok - caught her halfway up the climb up from Berowra waters.
Wanted to play with effort levels on the climbs today but after hitting the first one quite hard I was pretty tired on the next climb to Cowan, and by the time I was doing a couple of Jerusalem bay reps was absolutely toast, especially in 30°c temps, so the second part of the climb destroyed me. Want to do reps here once a month before NZ as the steep ups & downs seem pretty relevant, but maybe without 18km in the legs and in the heat of the day.
Perked up a bit after a breather atop the ridge, then plowed on for a much needed dip at Brooklyn dam, then onto a good feed at the pub.
Fluid: 2.5l w, 2l electrolyte, half a can of coke & an icy pole. Most for a long while.