Intervals 20:00 [5]
Good ol 5x4+2 Along River Dee from Kinker, last one up hill by Warren Cottage and along dirt road from there. Mostly OK, pace felt fairly even but didn't even consider a 6th effort :-)
Sunny and warm, so taps aff from start of intervals.
steady run warm up/down 44:00 [3]
Deeside Way to kinker post office - Jethro will be amazed to hear I was posting 3 letters - yes three :-)
Back up Deeside Way from west, had to stop and walk a coupon times on the steeper bits of the hill.
Sit down and then long cold shower afterwards.