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Thanks. On the bike fitness isn't anywhere near where it was (just don't have time to go out for 4-5 hour rides anymore), but running fitness is way above where it used to be*. The course at Newbury is pretty flat, and all on gravel paths. There are a two fairly short uphill sections (not actual hills) about two 3rds of the way around but apart from that it's all flat and fairly straight too.
* I seem to have come back stronger after my undiagnosed knee pain, interval sessions are definately making a difference. I've been doing 2k warm up then 1k on 0.5k recovery over 10-12k total (including warm up) which seems about the right balance of knackered-ness whilst still being able to go at a good pace over the last couple of intervals.
Arducius
@Arducius
That's an excellent time Andy. Sub-20 is definitely within reach. From previous rides I've been on with you it's obvious you have a great base fitness and your interval sessions seem to be paying off. How lumpy/muddy is your parkrun course? On a pan-flat road course you could probably scrub a minute off that time.