Trail run39:00  8.3 km (4:42 / km) +75m4:30 / km
Was supposed to be a chill run round Mains Estate. "Enlivened" by an encounter with a dog and its owners. "He's just being friendly" "He's only a puppy" "He's still learning" to which I replied "Well do the teaching"
Trail run51:30  9.6 km (5:22 / km) +150m4:59 / km
Long warm up through Chestnut lane then up through Mains Plantation and around the golf course with 4 lots of 4 minute "efforts" and 2 recovery. Damp trending wet. Passed Tam cruising uphill as I cruised downhill.