Running tempo 20:41  3.1 mi (6:40 / mi)
Project 21. Done.
Nice morning, no wind, tailing JamJar and Tara, particularly pleased to hold the second lap together & pull through a bit.
Running 35:00  3.0 mi (11:40 / mi)
Jog there, then warm down around some mappable estate. Could be quite a nice sprint area here.
5km age grade up to 75% now. Was hovering around 80% (now, equivalent to 19:30 pace) in 2011 just after the calf went. Touching 85% (now 18:20) before.
Strength&conditioning 35:00 
Cycling 1:00:00  10.0 mi (6:00 / mi)
Tooling round all the streets in Morningside on the yellow bike making sure the boring bit is, indeed boring. Which it is.