Met up with Roly and headed up the beaches for what was planned to be a 70/15 split.
Headed up to the West Head turn off before looping back down through Akuna Bay and then back up to Terrey Hills. I had forgotten just how lovely Akuna Bay is - apart from the hill which was tough.
...and not helped by the fact that I managed to develop yet another rear puncture on the pull up to Terrey Hills which, after attempting to stem the flow, needed replacing just after the Forest Way turn off.
From there we headed back on the usual route back before looping out to Warringah Mall and back into Manly to get the km's up, ending with just ove 69kms on the clock in 2.34ish, averaging just over 27km/hr.
From there, we headed out on the run, following the tried and trusted route along Queenscliff Road, along Kenneth Road and up to Sydney Road. At this point, we stopped for a much needed drink as things had started to heat up. From there it was all a bit of a struggle as we headed along the Manly to Spit route and then out to Shelly (not quite), back to QLSC, through the lagoon, back to North Steyne and then back to QLSC for 15km all up.
Not quick, in fact pretty slow, averaging 5.15's, but I figured it was more important to spend time on the legs today. 15km in 1.18.
All up around 4 hours. A tough session though and one that will hopefully serve us well when it comes to race time.
On a side note, it's definitely time to get a new rear tyre....!
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