Notes
Good run - got up to 20km and it didn't feel quick. Pace was ok and close to marathon pace at times.
Did 13 laps of Quarry Bay Park to start - 3 lap times of 13mins 9secs, 12mins 50secs, 12mins 44secs, 12mins 39secs and a last lap in 4mins 11secs.
Then a water and gel break (PitIn) and 5 laps of the track in 14mins 24secs. Then some more liquids (Nuun) and 2 laps of the track and 3 laps of the park in 18mins 54secs.
Right ankle feeling a bit sore towards the end and afterward, but felt better after a bath, perhaps the effect of the Newton running earlier in the week.