Notes
Long run today. Not really feeling up to it but took it easy and broke it up with gel/water breaks which made it much easier. Had gel at 11km , 22km (plus toilet was a 7min stop) and 30km. The Powergel worked best by far, the Carb-Boom at 11km and 22km didn't sit well on my stomach. 4km times weren't quick - 17mins 57secs was the quickest, 19mins 13secs was the slowest, most around 18mins 30secs. 4mins 38secs/km excluding the breaks, not as quick as usual, but that isn't really the point of these long runs.
Very light at the end - 11st 8lbs.