Cycling 1:20:00 
Loads more cycling round town - the quads really starting to suffer now!
Intervals 1:16:58 
ahr:157 max:200 slept:7.0 shoes: Off Road Sauconys
Intervals session with good warm up and down. Quads feeling really very sore and wasn't sure if I was going to do reps at all. So started slowly, but found I was running strongly and so upped the pace for the last couple. Felt good on the last one, wished I'd attempted a full session! 5 x 600m: 2:10 (1.28), 2:14 (1:30), 2:15 (1:14), 2:09 (1:04), 2:00. Meant to have shorter rest on last one to run with faster group but have screwed up my watch display so I don't show lap time - need to figure out how to get it back! See how the quads feel tomorrow - I doubt they're looking forward to circuits!