Running7:35 1.54 km (4:55 / km) +5m4:51 / km ahr:139 max:152
TrailRunning long 2:07:17 19.56 km (6:30 / km) +441m5:51 / km ahr:141 max:170 shoes: Inov8 Roclites
Last long before cradle mountain in 2 weeks. With andy from lane cove to Chatswood bier cafe. Relaxed pace and still felt fresh at the end so a good confidence booster.
12 PM
Running9:23 1.8 km (5:13 / km) +2m5:11 / km ahr:81 max:101
Running long (SSS) 2:49:12 30.4 km (5:34 / km) +769m4:56 / km ahr:152 max:179 shoes: Kayano Gold
SSS Mosman, plus running there from work, and running home afterward. Pretty massive session, pretty stuffed at the end with a long cold shower.
For the race itself, picked a reasonable route, deciding to skip 1 control on the fly, and getting in 2 mins late in 5th behind andy, richard, ondrej on 590 and steve on 600. probably lost some time due to lower energy from the run in, and the rest on non-optimal routes on the contours. Probably only about a minute total from hesitations etc, and a 20second wait at lights on military road.