Run - Specific Endurance 3:04:28  14.06 mi (13:07 / mi) +608m 11:34 / mi
slept:6.0 shoes: Inov-8 X-Talons
3 hours Specific Endurance
I decided to do this at Llandegla Forest Centre (MTB/run/walking)
They have two running trails - red (advanced) and blue (intermediate), both of which are 10K in distance and a mixture of technical terrain, plenty of hills and steep descents. Good for me to practise on!
Long uphill sections (fire roads), similar to the trails at Ffrith (your improvers trail run) which I need to improve my fitness on.
14 miles in total.
Followed this later on with 3 miles of Nordic Walking.
17 miles in all.