Running2:13:36 22.94 km (5:49 / km) +853m4:55 / km ahr:158 max:185 shoes: Salomon Sense Pro 2
Long trail run up Nicols, along the ridge to the carpark, up to Flagstaff and back down through McGouns, Redwoods and Ross Creek. Feeling good today, cruised along nicely and put in an 8minute effort up to Flagstaff. One more big week and then a short taper for Mt Somers.
Running1:11:27 13.84 km (5:10 / km) +112m4:58 / km ahr:147 max:167 shoes: Salomon Sense Pro 2
Easy jog around the fields above the Botanic gardens, plus a few strides on the grass. Quads still sore, but overall significantly better than yesterday.