3 x 1 mile, hospital loop. I was aiming for roughly my 5k speed from last week, not much chance of going any faster. 7:14, 7:11, 7:10 . Only the last one was any trouble.
running33:00 [3] 2.5 mi (13:12 / mi)
Slow jog there and very slow jog back, and a bit jogging between reps.
hill running2:19:00 [4] 9.5 mi (14:38 / mi) +1000m11:02 / mi
Fairfield horseshoe from Rydal. Finding it hard work from the start but ground it out. Managed to keep running the whole way up, but not on the way down where it was rocky, snowy and getting a bit dark so I was being a bit cautious.
Stainbeck and Stonegate. Started off steady but got slower, and my heel got quite sore as well, underneath. I might have bruised it yesterday coming off Round Hill but I didn't notice anything at the time.