running long 3:39:50 [4] 31.0 km (7:05 / km) +1000m 6:06 / km
Ran with Richard Lange!!!! we ran from the Nek along the contor path to Tafelberg Rd then up Platterklip (40:30 10 Min off pace, but still moving Rich as 7min back) then over the top and down to the Nek. down this run a couple of time, but normally around 3 hours. needed the time no the legs and I'm not fitter enough to run faster.