Run 2:35:00 [3] 31.0 km (5:00 / km) +800m 4:26 / km
Took on Mount Lofty from central Adelaide as flagged in earlier discussion. This was a reasonably serious challenge, even if it was 10 kilometres shorter (and 30 degrees cooler) than my last long run in these parts. Started east as far as Waterfall Gully, which meant the first 9k was almost constantly gently uphill - not a bad way to warm up for what was ahead. After that climbed up a steep path to the Mount Lofty Summit (3.7k, and I'd guess maybe 400-500 metres climbing), before descending past the Cleland wildlife park and taking a more northern route back. This was going through suburbs, but by and large it was nice suburban running (and gave me the chance to put a 'face' to the names of various suburbs that I'd only previously seen as affiliations on SA schools team lists).
This was a solid effort and I was happy with it. My quads threatened rebellion twice, near the top of the climb and the bottom of the steepest part of the descent, but ended up OK, and the last 30 minutes, most of which was gently downhill, flowed nicely. Chose The Parade in Norwood as my finishing route, but there was an ulterior motive for that - I was checking out which cafe(s) might be promising as a venue for post-run Olympic marathon watching over a hot chocolate.
The drive back was pretty hard work - it's a long way and the Western Highway is not a nice place to be after dark, when the tailgating truck convoys take over.
(The quad soreness is not what I was referring to late last week - that was a site-specific sore spot, possibly a minor strain, which was gone by Saturday).