Notes
Long run on Bowen Road - started ok but shoes didn't feel good for this distance. Lap times were 18mins 0secs, 17mins 33secs (excluding a toilet break of 4mins 24secs), 17mins 40secs, 17mins 42secs, 18mins 10secs (excluding 1min 17secs gel break), 18mins 40secs. Then 3km in 13mins 41secs (excluding gel break of 2mins 11secs) and 3km back in 13mins 6secs. Last 400m to top of Blue Pool Road in 1min 51secs.
Quite a windy day. Gels at 19km and 27km, no other water breaks, so done on not much nutrition.
Excluding the 7mins 51secs of stops the pace was 4mins 30secs/km.