7.30am ... stretching
8.20am ... just over 15 miles steady (at my usual pace - no problem)
1.05pm ... cycling
2.05pm ... strength work (upper body, core and legs)
5.50pm ... stretching
7.45pm ... Otley AC 3000m track race. I ran unofficially 11:16 which I'm very pleased with considering it came near the end of a very big training week.