Frank's 60th Birthday
London to Paris
Charity Cycle Ride
22/7/2009 - 26/7/2009

Sunday was the 10k race, and in fact I ran it in 48' 17", once the fact that I started after the first runners is taken into account. Monday I had a rest, I didn't even cycle to work. Tuesday to Thursday I cycled. Tuesday I ran 4km at lunchtime at the Arena, cycling there too. Wednesday evening I went to SWRR and ran 8 miles in an hour. Friday lunchtime I ran 4km again, and this morning I ran 9 miles (14.5km) in about 90 minutes, which is an average speed of 6mph, with Brana following on her bicycle. I have some pain in  my right knee now, so have been doing some iliotibidal stretching exercices.