Run into work & an extra few KMs for good measure

Ran into work this morning to try to get my KMs up for the week. I also made it to work in time to run with the Fujitsu running group, which added another 6kms to the total for the day - this makes about 21KMs which is a good mid week medium long session. Ran most of it at 4:30 pace which is a bit quicker for me and it was nice to run with some other folks from the office as well as meeting a few new faces.
Fuelled up with eggs & spinach & multigrain toast & tomato fo breakfast - hoping that will fuel the machine till lunchtime!

The Long Run - some learnings

Some interesting hydration facts learnt on my Saturday long run. With my S-Lab pack, I have 1.5L of electrolytes and I have found that this is not enough to keep me hydrated on a 3.5 hour hilly run in 20deg C at slow pace. I started the run with clear pee and found that 500ML each hour was not enough to keep me hydrated - my pee turned browny yellow after 2 hours. I needed to stop at a tap and find another 500ML water to consume. Perhaps there are other physiological facts at play here but the fact remains that it appears that I need to consume more like 750ml per hour, so that is what I will aim for in the future.

Here are some photos of the run...the Gibberagong trail has this sign on it...

 A beautiful sight...

 The trail, (which is need of a bit of maintenance)...

 The Brush Turkeys were everywhere...

Wellington Trail running - hills, hills & more hills

In Wellington for a few days for work and last night went for a run in the Wellington Town Belt aka Te Ahumairanhi Hill. There was a 260m climb to start the run....steeper than the hardest part of the 6ft track. The downhills were very sticky and with 50km hour winds very common, you really have to watch your footing.

 You can see Westpac Stadium in the distance...

 Huge climb from the start of the run, which means very steep downhills! The views are incredible and there serious trail runners working out on the labyrinth of trails you can see below....

great trails like this one...

Running the West Head trails

After a hot few days, Sydney turned on a cool morning for my Saturday long run. Beautiful. Armed with my new Salomon pack and S-Lab shoes I trundled off for a slow 3hr 15min run. Some beautiful scenery and plenty of fauna on show. Photos below show what I am talking about....