Running (Walk/run recce) 20:00  2.5 km (8:00 / km)
Fell Race (Arenig Fawr) 1:43:00  12.7 km (8:07 / km) +970m5:52 / km
Fun little start zig-zagging up the quarry, steady on the hills but put some efforts in on the flat sections. Then the no-paths section started. Steeep climb up a rocky heathery gully where Tom got closer and closer. Got to number 1 and we ran parallel towards number two on our own trods, laughing at each others crappy route but he came out only just ahead. Tom got a good gap up to 2 and on the way to 3 but as he did more walking towards the top I did more running and closed it to 15s or so. Descended just behind him but let him get away on the way to 4 so he could get his first fell race win uncontested.
Running (Sutton Park) 25:00  4.0 km (6:15 / km)
Was gonna do an hour but had too much eat to beforehand and had to laze around before running.
Strength & Conditioning40:00 
Doing excersises off my old Harrogate Harriers sheet. Press-ups, sit-ups, planks, calf-raises, clams, dorsal raises, single-leg squats. Not squatted for a while, right leg has not a lot of flexibility.