Notes
3 laps from Quarry Bay Park to the bottom of Chai Wan Road hill.
First lap - 49mins 12secs, then a Torq gel (tasty). And 2 salt tablets at 15km, which were good.
Second lap - 48mins 47secs, then another Torq gel, also good.
Third lap - 49mins 42secs, with a gel about 6.5km in (Clif caffeine gel, thick consistency, hard to swallow, but running thereafter was quicker) and a salt tablet at 5.5km and 7km - the salt was good but hard to eat whilst running.
Hard run - felt quite quick although the times suggest not.