Cycling (Arun Dale circular) 2:50:00  58.3 km (2:55 / km) +216m2:52 / km ahr:104 slept:9.0
Aldingbourne, Yapton, Clymping, Ford, Arundel and back, Walberton, Eartham, Halnaker, Lavant, home. Back was bad after yesterday. Only thing for it - bike rehab. Lovely lunch at the M&B. Very enjoyable.
Trail race race (Chichester parkrun) 22:25  5.0 km (4:29 / km) +40m4:19 / km ahr:165 max:188 slept:8.0 weight:73kg
Was keen to do this after noticing during the longer running legs last weekend that I wasn't getting the same tightness in the chest. Tried to ignore everyone else out the start and just run as if I was on my own. Apart from hips, knees, etc. didn't feel at all bad, especially on hills. And average/max heart rates are about 20bpm higher than they've been for months and years. Time to resume those hill sessions?