Road Running 9:25  1.07 mi (8:48 / mi) +30m 8:06 / mi
Warm up to Clark Avenue plus strides.
Road Running hills 4:08  0.63 mi (6:34 / mi) +50m 5:16 / mi
Hill sprints with Hanna - 3 sets of S, M & L (2.48) plus an up and down to finish. Hanna going well. Had the head torches on.
Road Running 6:36  0.67 mi (9:51 / mi)
Easy jog home.
Road Running 1:01:31  8.36 mi (7:22 / mi) +240m 6:45 / mi
Out and back to Bo'ness - Grangemouth road via Fisher S, Upper Kinneil and the descent down under the railway tunnel. Went along the top road on the way back plus main Bo'ness Road descent. Solid enough pace and a good uphill on the way back. Cool with no wind. Nice early morning Alpenglow on the Ochils.