Evaporation

Met Macca, Kanser, Rob and Big Sam early doors for a long one. We decided to go long Saturday knowing it's Tucks' leaving drinks tonight and tomorrow morning may be a bit dusty. But, of course, thinks never quite go to plan and yesterday's quick beer in the ferry turned into 14 with Charlie and Sam. So I was pretty sensitive this morning but impressed to see Sam front up.

The route was straight up to Narrabeen and back via the Long Reef and the beaches. Easy pace to start with in the heat and humidity. Sam turned after 10km and Rob told us to push on after 14km which Macca took as a signal to start running 4:10's. I really struggled between 16km an 20km but Kanser gave me a gel which I took at 20km and from then it was a different story. Finished well running the final couple of kms under 4mins.

That's 8 consecutive long runs and they're starting to come together. 32km in 2:24 (4:30's).