Running 1:15:00  9.0 mi (8:20 / mi)
Run to work and then work to track and then track home. Run home seemed longer than ever despite OJ, Mikes and Rob Little's repartee - topics discussed, how hard the session was, who is going to live in the flats that they are building in Sheffield and how much everyone's legs hurt.
Running 41:00  6.0 mi (6:50 / mi)
Track session - 2 x (6min, 5min, 4min with 2 minutes recovery) 3 minutes between sets.
Found the session really tough because a) it was much longer than normal b) have not been around for a few weeks c) Rob Little was in fine form and pushing the pace
Managed to squeeze out just over a mile (literally just over) on both reps.