Total time 52 minutes, slightly slower than Monday; 12 minutes to high spot (1 min slower), 25 minutes to Machen bridge (3 minutes slower). The bit I'm most pleased with is the hill out of Machen - I managed to go all the way from the main road up to the turn for the cycle track and a few yards along the cycle track before I had to stop and I was nowhere near as out-of-breath as on Monday :) I was slower on the first hill and had to walk a little bit just after the first steep bit.
Overall I'm feeling good about it and am feeling fitter ... even if my legs ache a bit right now :)
Right off to bed soonish ... I do need my beauty sleep :) Peace peter