Cycling 2:50:00 [3] 22.0 mi (7:44 / mi)
Gentle tool from Port Ellen to the airport by Big Strand with J&J, couple of sneaky 1 min pushes. 12miles
Then out to the American Cemetery on the Oa. Big climb on my own, ridden hardish then steady pace back with Jane. 10 miles
Running intervals 10:00 [3] 1.5 mi (6:40 / mi)
Heel trashed, but a sunny day and 5 miles of sandy beach to ourselves. So run a series of strides on the beach just in the sea, each about 300m, that being the limit of how far I can run on my toes/forefoot. Wonderful. why would you take a holiday anywhere else?
Note: built a flotsam fire on the beach for James' marshmallows.