Running1:21:32 16.79 km (4:51 / km) +359m4:23 / km ahr:155 max:179 shoes: NB 690 AT
Solo long run up Porter and Oxstones. First real one back running. Felt goodbut suffering a bit on some of the steper climbs. Nice crisp morning and moving well. Just a little stiffness in the knee at the end. Thought I'd get something in the bank as a contingency plan for the weekend...
Running48:39 9.86 km (4:56 / km) +239m4:24 / km ahr:157 max:182 shoes: NB 690 AT
Easy standard with steady climbs to start the week, feeling really good.
Strength and conditoning55:00 
In reality I've had a pretty tough few months since jwoc really with a bit of a lack of purpose and just general other stuff. Think I'm back on track now though, starting to get back to wanting to train.
Running10:00  2.0 km (5:00 / km) +60m4:21 / km shoes: NB Vazee Rush V2