run 1:08:30  9.1 km (7:32 / km) +144m 6:59 / km
run with richard on foot paths, from loras house, past meet farm frough lindal and behind candul factry. acros and under railway and up A590 to cowrun farm and up to car cettle. nice root, nice more sumary wether.
bike 1:30:00  25.0 km (3:36 / km)
bike with fam round coniston, fineshed in the dark.