Running1:55:00  14.1 mi (8:09 / mi) +1905m5:45 / mi
Hilly long run in 2 parts. First hour by myself (loxley way) and the second (riv valley) with Candyman, Bendover and Nails. Longest I had been in out in a while and was tired by the end - especially trying to keep up with Nails' hill surges. Good to see Ben running well.
Warm up and down. Bumped into Pete on the way down and a long warm down with Mike (who made me - targeting a 70 mile week - feel plain lazy).
Running15:35  5.0 km (3:07 / km)
Park run. Tough race being pushed all the way by Andy T. Managed to stay in front (just), but really had to go all out. Despite this I still managed to be slower than my last park run - another indicator that I have gone slightly off the race shape boil in the last few weeks.
Run to work nice and steady. No training in the evening as I had a work do.
Running8:00  1.0 mi (8:00 / mi)
To gym and back.
Reacquainted myself with the gymnasium. Weights - check, list of exercises to do - check, incredible lack of strength and suppleness - check. Quite humbling how much strength I have lost since the build up to London. In order to humiliate myself further I through in some press ups - managed 34 straight off before becoming a quivering wreck. Some way to go in order to beat Dids!