From Kilfinan House up the road and then up the track into the forest for 47:11 and then back down in 35:13 for a total time of 82:25 early on a warm Sunday morning, with Alice shooting off and Thomas far ahead on the hill. Right knee not entirely happy.
Road Race race 23:15 [5] 5.0 km (4:39 / km) (injured)
Ruchill parkrun #109 in 23:15. Hard effort on a warm morning - really died on the last lap but still managed to knock a whole two seconds (!) off my Ruchill PB. Thomas won in 17.11 and Alice was a minute ahead of me 22.16.
Garscube intervals at the track. Warm up (17:11), then 11 x 300 m all between 1:08 and 1:10 except the last (1:06) with Alice near or at the head of the pack on her senior session debut. Session 49:06 in a damp evening. Right knee still a bit stiff.