Running (Mixed) long 2:11:24 [4] 23.4 km (5:37 / km) +320m 5:15 / km
ahr:160 max:184 slept:6.0 shoes: Inov-8 Road-X 255 (blue)
Hot run out from Wanda to Kurnell & back with Andy, Steve & Ondrej, absolutely cracking views again along the cliff tops, and the beaches were the busiest I've seen them down here, the beach was like a 4wd car park the entire length.
Didn't carry water, which I was seriously regretting when the outward stretch through the scrub went on endlessly and stretched things out over an hour to Kurnell (thought I could cope an hour without water, it seems not), was pretty dehydrated and getting a headache. Smashed a litre of liquid in the form of coke, powerade & icy pole at the visitor centre, then took bottle with me for the return leg, and felt much better for all that aside from a stitch which was preferred to dehydration.
Did one dune rep on the return leg but my left hamstring started to twinge in the last few km and calves were complaining when I tried to do Wanda so didn't join the guys for reps.