Road Race race 23:05  5.0 km (4:37 / km) (injured)
Getting up early to catch the 8 am ferry from Dunoon to Gourock meant that I was in plenty of time for Greenock parkrun #270. Hard effort on a flat course on a sunny but slightly blustery morning in 23:05. Right knee okay, but still not 100%.
Road Run15:00 
Gentle warm up trying to get my heavy legs moving before the parkrun.
Repeat of Sunday's run, only slightly later in the morning, slightly cooler, slightly better shoes, and (perhaps as a result) slightly quicker. Up in 45:04, back in 34:38 = 79:42 total. Right knee better than Sunday, but still not 100%.
Cycling from Kilfinan to Kames and back with Alice, Wils and Cormac and back on 90:00, with a stop for lunch and coffee in the middle. Definitely not flat!
Kilfinan to Otter Ferry with Alice and Cormac ...
... and then back on my own after a pint of beer at the pub!
Garscube interval session at the track. Warm up (4:07), stretching (2:58), then 2 x 3 x 500m in 2:00, 1:58, 1:59 then 1:59, 1:49 (leading - oops!), 2:00, warm doen (3:59), stretching (3:00). Surprisingly tough session 47:00 on a wram evening. Right knee still not 100%.