Notes
Longer effort today - started up to HKCC and back (7mins 24secs, 5mins 41secs), then 4 laps of Bowen Road (19mins 8secs, 18mins 30secs, 18mins 30secs, and 18mins 18secs), and finally 2km more in 9mins 5secs. Quite a good run, not jogging and keeping a decent effort all the way. Stopped only for water and gels.
Nutrition worked ok, considering it was a warmer evening.
Took some Ironman drink before starting, Chocolate #9 gel after 2.6km, Ironman drink after 10.6km, Powergel after 13.6km and Ironman drink at 18.6km. Wanted the Powergel to work as consistency is now quite thin and sodium and carbs are both high. Didn't feel a kick from it but the 4th lap was the quickest and felt ok.