Last big hit out!

Set off early doors for the last big hit out before Forster - in fact probably the last long ride this side of Christmas given that Forster is longer than both Nepean and Canberra!

Decided on an alternative and hopefully quicker route to Terrey Hill, turning left in Brookvale and taking Warringah Road and Forest Way to Mona Vale Road. We didn't reckon on the hills coming out of Brookvale though - they are brutal! Won't be taking that route again.

Eventually made it to the bottom West Head turn off in 53 minutes...about 2 minutes quicker than normal...and with the 'benefit' of some large hills behind us. Lovely.

From there we made our way to the top West Head turn off and out to the toilet stop again before turning around and retracing our steps to the top of the hill before repeating it all again. Basically 2 x West Head loops without the hill and pull out of the actual West Head car park.

With 2 x loops under our belt we then retraced our steps back up McCarrs Creek Road to Terrey Hills, back along Forest Way and the Wakehurst Parkway getting to Queenscliff with 96km on the Garmin in 3.31. Close enough to 100km to be happy. Maybe even the longest training ride I have ever done?!

After a quick turnaround we then jumped out on the run - with the aim being to smash out 12km. The planned route took us along Queenscliff Road before taking Kenneth Street (averaging 4.40's!) and on to BLR. From there, Roly dropped off and headed home while Tim and I headed up to Sydney Road and back via Fairlight Pool, South Steyne, reaching QLSC for 12km in 61 mins.

Overall a solid hit out and one that gives me confidence that I can actually get around Forster. Tough in the heat thought, especially during the run.

Nutritionally the plan worked well too with the new Hammer Perpetuem supplying enough calories for the first 2.5 hours, then one bar for the next hour before 2 x gels fuelled the run (note to self, Hammer gels are as bad as Gu!). All mixed with 3 x electrolyte capsules taken on the hour.

Strictly speaking it still wasn't enough but it's certainly a lot better than recent weeks.