Running race (Parkrun) 19:39  3.1 mi (6:20 / mi)
An all-tarmac, super speedy, out-and-back Worthing parkrun to replace a flooded Chichester. Had a conservative first half owing partly to the headwind, then flew back after the turn. Was locked in a thrilling race which spurred me on to go a lot faster than I could have on my own. Loved. It.
Running 49:30  6.0 mi (8:15 / mi)
Back to chi for some easy miles along the canal, with 4 x 2 mins (1) pick-ups at 6:30’/mile and 4 x 30s (30s) at 5:30’/mile.