Running (Trail) 3:00:00  16.2 mi (11:07 / mi) +1600m 8:30 / mi
3hrs Specific Endurance
Did a route with three ~500m climbs to try and replicate some of the race I have coming up. First 10 minutes of the first climb my left leg felt crap. Made a conscious effort to change my form: short, fast steps, good arm swing, slight forward lean without letting my hips drop and tried to drive my knees forward. I feel like this made a huge difference and I felt really good on the rest of the climbs. I wasn't super speedy on the climbs but my effort was really consistent which I was pleased with and I probably felt the best on the third climb which was nice.
The descents were pretty long and relentless and my left peroneus was giving me some issues with the impact. Didn't feel particularly smooth on the descents.
Took 250kcal 20 minis before and 950kcal during (Maurten + gels) had no problems getting it down. Energy levels felt good throughout.
Achilles felt a bit sore afterwards which i'm putting down to the steepness of the climbs, otherwise legs felt quite good.