Down through the Khyber Pass, along the West Highland Way to the far end of Carbeth and beyond, before turning back and returning to Carbeth, up the Red Brae, and then back along the tracks. Trying all the way, especially on the climbs. Right knee pretty good.
CLYDE Terrain Run. Up to the 356 Trig cairn and back with Alice on a wet, blustery and misty evening. Stronger on the climb but slower on the descent. Right knee a bit sore after several tough days (parkrun, 10 K, intervals, Canal Canter).
Interval Session race 29:53  7.0 km (4:16 / km)
Canal Canter 7K, Bishopbriggs. Trying pretty hard all the way on the "new" out and back course in 29:53, a whole one second quicker than last time I did this race back in 2015 (the first time the new course was used, I think)!
Garscube interval session at the track. Warm up (12 mins), then 4 x 1 mile in 7:25, 7:35, 7:40 and 7:40, then warm down (8 mins), Session 60 mins. Nice to do longer intervals on the track for a change, but slippery surface made running difficult on the top bend.
Brisk cycle from home to Mugdock, back to Milngavie, out to Baldernock and back home though Milngavie, stopping only to pick up and put on an fluorescent jacket I saw lying beside the road. Light just starting to fade by the end.