19:53 - 20:28 - 3 laps of Lanark Loch (0.96 miles/1.55 km each = 2.88 miles/4.65 km).
Original idea was 250 run + 350 walk, but that fell by the wayside as I did the first lap in a frankly idiotic 10 minutes - no way am I fit enough to sustain that pace, especially doing the run paces as full length rather than controlled ! Settled down to 200 run + 400 walk, but still did the second lap in 11 minutes, then did the third lap in a far more realistic 14 minutes. The first lap meant that the whole exercise felt like much harder work than it should have been, but my recovery time was quite good in the second and third lap - practiced rhythmic breathing (taking deep breaths every third pace) and was back to normal breathing by about 220 paces of walking, even towards the end of the third lap.
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