Rogaine 3. Woodhill.
Didn't know how much I would do, wasn't feeling too bad before I started (early due to SI job) but still rubbish when I woke up. Wanted a good blow out to see a few things a)how cold felt b)how the body felt c)how the heel felt, so planned an hour-ish if I went hard, with some cut offs depending on what the answers to above questions were
answers:
a) not too bad but was starting to spit up solid little nuggets of gold towards end
b) a lot better than expected, ended up pushing quite hard but did fade in last 3rd
c) heel was ok, pinched it a couple of times which hurt like buggery and it got real sore about the 50 min mark especially running along the right hand down slope.