Running (Mixed) long (Tempo) 4:40:02 30.6 km (9:09 / km) +1300m7:33 / km ahr:137 max:181 shoes: Salomon Ultra/Pro (red)
Good bang for buck added into my long run with tempo sections and vert. Easy 110mins out to Mt Hay with Tol (rubbish summit, great approach), then tempo on the fire trail between the car park and the van. 2km recovery up to Flat Top and back to the van to refuel, then tempo singletrack to Lockleys. Descent to Blue Gum and then a reasonable effort back up the Lockleys climb, before a bit of a slog back to the van feeling pretty stuffed.
Probably didn't eat/drink enough, no fuel until 2 hours, then only a couple of bars and a banana. Only drank about 2.5l, and it was pretty toasty & exposed throughout, particularly on the climb, so I was rather dehydrated afterwards.
Only a minute down on my best Lockleys times, when I was very vert trained, so happy with that with 25km already in the legs. Great to be back on that climb, and beaut views over the Grose throughout, top day out.