Intervals hills 10:00 [5]
Dess Woods, long track from beyond waterfall to turning area and up to near high point. 2 sets 5x1+1. Scorching hot and first part was in open peeled area = roasting. Felt OK on first set and managed = = +5m +5m +15m for the second set. Pleased with it. Knee was fine on uphills, felt it a bit tweaky on descent between sets (about 4 mins jog down plus wee recovery).
steady run warm up/down 48:00 [3]
Out through felled area to top gate, fields, double wall, christmas trees, and back past Iain's. Nothing much after, just a jog home and lap of garden.