running-trail warm up/down 16:00 [2] 2.8 km (5:43 / km) shoes: Salomon S-lab sense 6
Wu and wd
running-trail tempo 34:04 [4] 9.02 km (3:47 / km)
Bare foot progression round some playing feilds with colm and will and colms mate, bit hungover started like 4:10 went down to 3:25, felling acceptable