I followed the ridge back south and finally dropped back down, through the forest. To be fair, it all went a bit tits at that point - and I knew it would. It always does. I never quite seem to be able to cope with dense, bushy undergrowth - stop it. Paths that appear on the map don't seem to match those on the ground and consequently the gps route ends up being pretty useless. At one point I came across a way marker pointing to the Llanthony Road - excellent, or so I thought. I followed it for about 400m before, well, it just ended in the middle of dense woodland with no sign of where it was suppose to continue - I'm guessing it doesn't get much use.
Anyway, finally, after a bit of faffing I made it back to the car. In all I covered about nineteen miles with 1,800 feet of ascent - the ascent mainly completed of the two major climbs. All in all a fine run and without a hint of the groin strain. Even had a pretty descent pace going for quite a lot of the route. Without the hiccup in the forest I'd have been round in about 3 hours and that's not a bad time for a training run of that distance.
It's been a good weekend of training. 32 miles clocked up and the groin seems to have settled down. The rehabilitation is well on it's way... just going to clock off with a final half hour warm down on the bike.