Running2:14:55 22.18 km (6:05 / km) +552m5:25 / km
Checking some control sites at Wharncliffe, then a nice long cruise through Greno and Wharncliffe. All in the pouring rain, which was lovely in the autumn woods. ITB unexpectedly sore from about 10 miles in and very stiff by the end.
Running1:02:46 12.59 km (4:59 / km) +545m4:06 / km
Hero's x3: 4.49, 4.51, 4.47. Reasonably solid all things considered. Had to bust a gut on the last one and no way I could have held the pace for another. Back was good and improved through the session.