running 28:00 
legs feeling OK after spending 23 hours of yesterday lying still, helped by watching Wimbledon men's final for several hours.
girls at ice-skating at the Peak for 1 hour, so only had 45 mins running time in the small area behind the Peak, so ended up doing intervals because legs were actually feeling fast!!
1k - 4'50 - started off on rough track, then ended up on small path through long grass
500m - 2'32 but with a gate to open and close in the middle of it, still largely rough stuff
600m - 2'37 rough track, but with a couple of U-turns and a group of kids.
1 k - 4'33 rough track with a U-turn and a gate to open and shut.
500m - approx. 2'10? rough track
not held up by doggy at all