Running (Mixed)4:16:46 25.3 km (10:09 / km) +1732m7:34 / km ahr:158 max:189 shoes: Inov8 Trail Talon 275 (black)
More vert chasing & hiking practice in the Grose Valley, Perry's to Lockley's return, then into the edge of Blackheath via pulpit rock and popes glen.
Started waaaay later than intended and it was getting warm, so left 2l of water at Perry's which was much needed when I got back there. Was hiking the climbs and seeing how I fared with the wizard sticks on them - good up Lockleys until it got real steep where I put them away (eventually, lower third was jammed) though didn't like them so much on Perry's stairs. HR was too high throughout but probably down to lack of recent training. Effort felt comfortable on the climbs and Perry's time was only a bit down on last time when I ran more and hadn't done 700m climb already.
Was trudging along the road ok after the climbs but decided to go to pulpit rock and along the single track to finish but legs gave up, hamstring cramps from 22km and slow going.
Better nutrition this time, a few bars, couple of gels & blocks, 2l water, 1.5l electrolyte.