Running 6:13  0.71 mi (8:45 / mi) +19m 8:05 / mi
Actual, honest-to-goodness running, broken out into three sections. (So I could call this 3x 400m intervals if I wanted.) The first was a short ascent on a twisting footpath through new woodland with a couple of sharp little climbs that left me feeling puffed. Then a set of stairs, which I walked down, followed by a glorious blast along a flat footpath into the local park and to a bridge over the A38. Finally, after I walked over the bridge, a straight-out charge along the side of the sports pitches at Shobnall.
All good. No niggles from the knee (yet) and it was good to be actually running again. The uphill felt harder than it should, but that can be solved.