9 miles

2 minute running intervals

30 second walk interval

7 heron sightings

3 individual herons – at least

1 mole

1 plucky ducky and lots of ducks

1 proud swan

1 sleepy cygnet

2.5 ish miles of resurfaced canal towpath x 2

9 dogs

4 bikes

7 canal bridges (counting each only once), 2 crossed

1.53.57 moving time

12.39 minutes per mile pace

0 tantrums, 5 times I swore under my breath

1 huge hole in my sock so 1 pair of socks binned

0.5 x 2cm patch of chafing under my right boob that really stings in the bath

500ml of Tailwind recovery drink