Okay, so while I have achieved virtually nothing in the lab this week (grow cells, grow!) I have just spent the last hour in succeeding in fixing my heart rate monitor. Go me!
Cycling 17:48 
Cycle into work.
Warm up & strides 8:27  1.0 mi (8:27 / mi)
ahr:164 max:178 shoes: Blue Saucony Grid
Owwww.....warm up mile for tempo run, got major DOMS from yesterday, first two minutes is pure pain...eases after that to a dull ache...thinking how the hell am I supposed to managed three steps at tempo, never mind three miles!
Tempo run 19:47  3.0 mi (6:36 / mi)
ahr:191 max:200 shoes: Blue Saucony Grid
My god, this was a toughie. Found an exciting new cycle track that enables 2.8 or so miles of totally flat traffic free running, which was awesome - for long could start at Murrayfield end of Roseburn path. This whole thing hurt a lot, but then I haven't run at any kind of speed for about a month. Think a combo of the DOMS, plus the lack of fitness, but every step killed! Kept a good pace, last mile slightly slower but did turn and wave at Snook at shout "Can'ty stop" whilst running up a small hill. So I'll let myself off. Miles in:
6.33, 6.34, 6.40
Recovery 14:15  1.5 mi (9:30 / mi)
ahr:176 max:197 shoes: Blue Saucony Grid
Run back from Canonmills to the Western. DOMS not so bad now, but can't imagine the cycle home being much fun.
Cycling 23:38 
ahr:141 max:170 shoes: Blue Saucony Grid
Cycle home, managed to pass Rob wearing all lycra and a granny cardigan. i am the epitome of style.