Trail run 2:58:59  19.17 mi (9:20 / mi) +1418m 7:35 / mi
ahr:148 max:169 slept:12.0 shoes: Inov-8 Mudclaw 275
Feeling reasonable after nights - good sleep.
1 x homemade team sky rice cake 1130
Wheels up 1150
6 x SiS gels and 3 x team sky rice cake in total (approx 90g carbs/hr)
Guts a little iffy (maybe just not used to glucose load)
Worked quite hard throughout (as a bit pushed for time) but felt pretty good