flat efforts 43:44 [5] 3.6 mi (12:09 / mi)
Purdown 2mins x 9 with 30 secs. Not too bad for 8 but last one was probably one too many. Early in the morning as window man due later.
off road 51:25 [3] 5.0 mi (10:17 / mi)
Purdown inc 3 hills including monument on way back, run with Laura late in the day- having to work hard to keep up