11 AM
Running, mostly off road warm up/down 15:20 [2] 3.47 km (4:25 / km) +20m 4:18 / km
Shortish warm up and a few strides in the park. Could see the black clouds moving in so got going quickly.
Hill running tempo 27:14 [5] 7.39 km (3:41 / km) +260m 3:08 / km
Scolty challenge run from the outdoor shop up the steep way and down the back of the hill. Finally able to give it a go with the knee feeling back to normal. Struggled to set off really fast on the road after little fast running recently but managed to work the main climb quite hard. Was going to ease off on the descent but it felt quite good so I didn't hold back. Happy with the run. Could definitely run the flat bits a bit quicker but overall it felt like a good hard run.
Running, mostly off road 28:18 [2] 6.02 km (4:42 / km) +90m 4:22 / km
Longer cool down through Corsee. Absolutely soaked straight away. Luckily avoided that rain on the Scolty descent.