I headed out at lunchtime. To save time I ran from home, down to the top gate at LCNP (4.4km). Then I ran the Striders 10km course in reverse with an extra 2.6km loop thrown in at the bottom of the course. Then the 4.4km back to Pymble with the long climb at the end up Lane Cove Road and back up the Pacific Highway. All up 21.4km in 1:38:50 so that's 4:37/km so not particularly quick but it will do.
A few niggles to worry about. Both knees sore, plus the right piriformis. Time for another massage.
That's 93.4km for the week. My biggest of the year. Same again next week then some freshening up the following week in time for the State 10km.