7.05am ... stretching
8.25am ... just over 17 miles (incorporating 10 x 30s fast with 60s recovery)
2.50pm ... strength work (core and legs)
6.05pm ... stretching
7.25pm ... about 10k mainly off road with Otley AC. Hilly, and a bit quick at times, but it was good to run with a group for a change.