Running 2:58:00 [3] +690m
Loaded the phone with Hamish and Andy podcasts and headed out looking for hills in the StIves/Belrose valley.
Sydney's geography with 150m high ridgelines makes it difficult to get in lots of ascent without running up and down the same hill. Had a go at mixing it up, and ended up using the Cascades valley as a half-pipe. Drove to Keldie trailhead, trail to pipeline, struggled up pipeline hill, down Borgnis hill, then tried to find the end of the mystical flat creek track. Found and followed for a couple of Km, but then had to go cross country up the hill, and politely ask balcony sitting folk if I could get through their backyard back to the road. Down the rough track from Ralston, Quarry Hill interval (3:57), back up Borgnis hill and down pipeline hill, and finish just on dark.
Did a downhill interval on pipeline (2:27). Bit scary letting go down the steep bit. Sore shin muscle next morning as a result.