Run race 25:20  5.0 km (5:04 / km) +10m5:01 / km
First park run since hamstring injury and fastest time ,thought new saucony shoes would give a good time on tarmac so conditions irrelevant !No bad time ,felt OK and finished well 4-54 ,5-10,5-13,5-08,.97 km 4.53 ,really not good averages as a managed 4-40 orienteering in Oostende in Summer ,next week in Salcey will be slower!
Short hill reps along beech tree row ,25 secs ,resting down hill and variable rest ,11 in all last not going back ,thought it was quiet but two ladies wander down ,thought too easy but found last few hard
Gym after for legs ,5 mins uphill trainers and 5 mins cross trainer
Run1:06:47  9.11 km (7:20 / km) +160m6:44 / km
Run out of eydon anti-clockwise ,lovely clear sunny day ,via new mill,see a runner ,gnome home down path that was a river and see a millennial running the other way ! ,avoid muddy path go up road and the first chap again and follow him for awhile ,then turn down on the Macmillan way ,bridge had been moved by a torrent