running1:30:00  19.2 km (4:41 / km) +60m4:37 / km
not sure where this came from. got out of the car, expecting to be tired, and legs just decided to go. ran aerobically but hardish, felt I had good running style.
only downside is both heels wore through socks and skin and were really sore from 20 mins onwards
token jog afterwards but heels too sore
running23:00  4.13 km (5:34 / km) +10m5:30 / km
hill bounds on start of Harviestoun track at Dollar end (past Belmont House), sprints on pavement by A91
hill a bit short / not so steep, but did 5 reps in each set.
sprints much more suitable than previously, although still not flat
feeling generally knackered now - rest day tomorrow much needed
hill bounds at Harviestoun with Storm.
a. did a few goes on the hill above the cottages first, but it was far too short and not steep enough.
used the flat to the main hill as sprints section
b. main hill * 5 much better. sprints at the bottom not so good
c. hill on the track heading SE to the main road * 5 OK but not really long enough or steep enough. sprints at the flat tarmacked area OK but 100m max
d. main hill * 5 again. 2 sprints at the top, then run down and 2 sprints at the bottom
time doesn't include extra bits of jogging to move between sets.
legs knackered! not too bad for hill bounds, but really struggling on the sprints