1/3rd pomegranate- bring second dose for next 3+ hour run. Felt good. Lacking a little song this morning and maybe moving slower than I would like. Thought maybe the point where inhave to start mouth breathing might be my aerobic threshold hr? But then wonder if nose breathing can be trained to not correlate with heart rate? But good starting point at least and I should try it while cycling and rowing to compare. I wouldn’t do this hike every weekend - it does get a little dull - but I do think I should be aiming for 2500 ft on my long runs - just do it on some other trails (run until I get the elevation! Set watch to monitor descent and ascent and turn around at half way point. - and maybe do it every other week and every other week have an4 hour run/bike/row…? . Drank one litre but think I should have drink more? Weight the same when I came back so - estimate that I lost 3lbs water? So drink 1.5 litres? Have to experiment to see the most i can drink without having to pee. Also this was the first day I ran without the otc orthotics (SOLE) inserts in my altras with my i injinji socks - my feet are feeling it - like they got a work out.