Running long 2:45:20 30.41 km (5:26 / km) +754m 4:50 / km
ahr:143 max:164 shoes: Pegasus28 White/Blue
Long run except ROb and I ran over to Cockies Long run first. We were going to run up Black Mtn first but I stuffed up our meeting point so we lost 5-10mins from the schedule. Reasonable group with Devil also having run for an hour beforehand. I struggled on the hills, trailing the group with tired legs. But plugged on and improved once I got some water and gel at Ainslie (final hill). It even gave me enough energy to put on a bit of a downhill surge off Ainslie and tried to keep pace up till the end.
After I stuffed round a bit had coffee, raisin toast and milkshake at Wilburs with gang and A&Z.