Notes
Camps Bay High to Chappies and Back. going out, steady pace focusing on 5min/km.
2 min warm up.
19.4km out in 1:36:54.
19.4km back in 1:33:07 (6 min cool down last km)
Ate:
Light PB & J and banana before,
13km in, energade 250ml, 500ml energade/water mix,
27km in - 1000ml energade/water mix 50/50, bar one eaten slowly over last hour
after - USN 500ml, coke 500ml, banana,
30 min after - 600ml water, 800ml water/juice mix