Sian car broken down so she has to get to surgery for booster jabs so no park run ,run at 9-45 with Andrew he goes off again ,I think this is a bad idea Nobottle turn and back but plod through the mist and the shooting and get OK ,really should be able to do this run more easily ,but pleased I did it
Run from mothers house as no car ,through back ways to Barr hill wood ,out wood through walking gates then back in a red squirrel hide ,round to get 6 km in ,back the way I came except top of fergus road on the way back,felt much better than yesterday ,was about time I ran to the wood rather than drive to it ,very wet but mild
2 km warm up a slightly higher pace then 4 times 90secs two gradual down hill two gradual uphill ,then 4 times 60 secs flat ,then 4 times 30 secs uphill ,jog back speeding up ,good session