Notes
Not a bad effort - got some decent distance in. Most ks were around 4mins 47secs, except 3 slow ones running with Wing. Towards the end I still had a bit left for some sub-4mins 40secs ks. Took 2 liquid gels - a Gu and a PowerBar Hydro. Hard going towards the end, especially the last 4 laps. Couldn't get to 30km.