Running, mostly off road warm up/down 35:07  6.87 km (5:07 / km) +130m 4:40 / km
Warm up on the course plus a few strides on the road. Slow cool down in the forest. Starving by then but legs not too bad.
Hill running race 38:29  9.78 km (3:56 / km) +450m 3:12 / km
Pressendye hill race from Tarland. Nice course with a mostly gradual climb and descent on paths that were pretty smooth, just the odd narrow section. Got in the lead early on and opened a good gap on the climb, wasn't really sure how hard I was pushing and probably had a bit in reserve as well as not being trained for it. Downhill was enjoyable and felt fast. Still lacking a bit of leg turnover with the recent lower back and hip stiffness but it didn't hold me back much. Once in the trees on the narrower trail I lost a bit of concentration and felt myself easing off so tried to get back in racing mode. Was about a minute under the CR in perfect conditions so happy with that, there's a lot more time can come off that though.