Running 51:00 [3]
Long w-u down the DW to the bottom of the steep hill past Kinker, then some reps, jog descent in Sluie to the wee back road, a couple more reps, then back from Kinker Castle. Followed some of the tracks along the back of Kinker I've never used before, coming out across a field to the top of the village on P'murchie Rd. Grovelled back up the DW.
Running intervals 34:00 [5]
3x3' on the DW along to Potties, finishing up the track into Sluie. Then 5 x 1' up the hill. 1 x 3' along the track, then another 2x3' from the back road along through Kinker estate. Last 3 all slightly uphill. All with 1' recovery. Not feeling fresh but hungry for a good tough session.
Note
Afternoon wander up the BoV with J E P & M.