Running

Thanks all, my legs are fully hurting today which is usually a sign of effort.

Hydration was just one of those 800 sports bottles with an SIS electrolyte. Few swigs every now and then but no gulps.
Nutrition for me is always just dried dates (watch out for the stones). I brought 8 with me but used 7, popping in 3 at roughly 10km, 20km and 30km. I do find them the ideal fuel and they are generally convenient other than leaving your pockets a bit sticky.

Yeah, route was from Manor Park out to Victoria park, tried a clockwise loop but the wind made the long path a bit hard so switched to anti-clockwise.
Carried on there until around 28km then headed back down along the A118/Mile End and Romford Road (traffic lights and Bow roundabout all went in my favour, plus Saturday morning is quieter) with the intention of smashing out the final bits up and down the long avenues around Manor Park but the wind was too strong heading south on those and I was loosing time/getting very tired so let the wind take me to Valentines Park.

When I got there, it was the tail end of Parkrun with the walkers doing their final bit so there was a funny moment running past a confused looking marshall at 4:04/km.
Was actually really nice to finish amongst other runners.
Sat for a minute and then hobbled home and did childcare.