Notes
100 cal gel or sport bean every 1/2 hour (five)
180 cal Luna bar
1.5L water (one with Nunn)
.8L Gatorade
(2.3L total)
Lost 1 lb (454 ml) or roughly 0.5 L
2.3 + 0.5 = 2.8 Liters in 3 hours or 30 km
Therefore, need 1 Liter per hour or per 10 km @ 10km/hr pace