Notes
Quite a lot of tempo effort - lap times were 17mins 10secs (including a stop for around a minute, that was quick), 17mins 22secs, 17mins 25secs, 21mins 32secs (jogging with Chris Wharton), 18mins 22secs and 17mins 38secs. Then 2mins to Blue Pool Road. Good pace on most of the laps.
Took a gel and salt at 18km.