Notes
Last longish effort - 19km. Put a bit more pace in today. Started with 1km @12kmh and 1kmh @13kmh, but after the first 30mins I was doing more @13kmh and cutting back the 12kmh parts. Most of the last 15mins was @13kmh. Good effort and pace felt ok. Did 30mins, and then the last hour non-stop on infinity mode. Took 1 gel and some Aquarius.