Purdown, flat route with single hill. Tried a bit harder but time still slow. Knee ached at start (Its worse than pre omm?) and foot later. Still feeling a bit stronger in general
Oldbury Court (the efforts run without the efforts). Running very stiffly (and slowly) and not huge amount of energy - as witnessed by the time, however there are some hills and foot still aches but no worse despite a variety of surfaces
Purdown, basically flat again but did included a hill. Survived, could feel all the niggles but better than other days probably less aches but not ready for orienteering/ rough off road.