Running 2:08:00 [3] 22.0 km (5:49 / km)
Dropped both kids at gymnastics, leaving me with a 2 & quarter hour window to get in a long run. Took a punt that I could get around the Manly Spit walk, which meant I was committed to a decent pace.
Fantastic loop. Really should do this one more often, bulk of the run is all flowing single track with 2 shortish road sections. One of those days when I was feeling good, and enjoyed tapping along at a decent clip. Pretty quick on the foreshore section, finishing with a double step attempt up the stairs of death at the Spit. Pause at the top of the stairs as my legs exploded in a fireworks of lactic acid, then back thru' Manly Dam.
Arrived back at the gym with 3 minutes to spare. Then ran in to the kid I grew up with, whom I haven't seen for close to 20 years. Funnily enough, he'd been running while his kids were at gym too. He's flogged me in the most hair remaining competition.