run (trail) 5:12:00 [4] 23.3 mi (13:23 / mi) +5500ft 10:57 / mi
deep cove to symore canyon bp to grouse to mall at the bottom of capilano. felt great whole way ate 300 cal per hr. @ ~3 or 4 hrs had power bar then back to chac/mocha clif shots. took 1 or 2 salt pills an hr. 3+ qts of h2o. GU choc,tri berry,blackberry,plane OK. tangerine, van, lime NO GO.