Running hills 3:15:00 [3] 25.0 km (7:48 / km) +630m 6:56 / km
shoes: 1st Inov8 X-Talon 212
Ben Shemen.
Drink 1 L per hour - 0.5 water and 0.5 isoton.
Eat 2 Gels, 1 chomps and one egg white every two hours.
Total (2x80 + 90 + 17 + 4x75)/2 = ~280 Cal/hour.