0855 ... approx 22.5 miles steady. Met another runner who was lost, he was apparently training for the Leeds Country Way Relay and had taken a wrong turning near Rawdon Crematorium. I managed to direct him back to the correct footpath.
1455 ... 50 minutes cycling followed by strength & conditioning exercises.
1840 ... speedwork. 12 x 100m with 100m recovery.
2020 ... stretching.