Permitted paths through Rusland. Trying to keep working the uphills. Felt right calf after 10mins or so and tried to jog slowly to ease if off. Jogged most of uphill through Ellerside woods but then walked open fell to top. Jogged along ridge and dropped back down to car. Gramin paused half way around so no accurate data. Right leg now very sore.
On the bike for first time in a while. Gusty wind of variable direction. Out along coast road, standing in the saddle to try and keep effort up hills. Out in 40mins, back in 41mins. Very strong head wind all the way back from manjushri.
Run1:14:01  5.0 mi (14:48 / mi) +234m12:55 / mi ahr:138 max:159
Kirby Moor reverse. Started up Shooting House Hill and legs still sore so very slow & steady. Track along back Gunson Height steady took a gel before windmills. Hill back up to Out Park a slow grind. Also took in a hail shower for good measure.