Running52:09 10.16 km (5:08 / km) +168m4:44 / km ahr:171 max:183
Steady run out from duff house in a loop back to Macduff. Pacing was all over the place for the first half, running way to fast because it was flat tracks/roads. Got it together for the second half. More tarmac than I thought there would be so required a long stretch session after.
Running10:02 1.27 km (7:53 / km) +30m7:03 / km ahr:144 max:173
Cycling53:58  19.0 km (2:50 / km) +314m2:37 / km ahr:127 max:167
(Only had watch HR so might be inaccurate) Lovely sunny cycle back from banff with kirsty and dad. Kept it steady trying to save myself for the millshore hills at the end! Followed by an icy swim in the sea.
Running38:49 7.13 km (5:27 / km) +303m4:30 / km ahr:171 max:187
Troup house and cullykhan fort - didn’t feel so great at the beginning up the two big slogs but felt better and found some pace up at Troup. Ankle still feeling delicate on the tussocks at the cliffs so stuck to the roads for most of it. Feeling illness free after a week of needed rest, hoping it lasts.