Running30:56  6.05 km (5:07 / km) +16m5:03 / km shoes: Asics Gel Nimbus 19 (Feb '18)
Strength and Conditioning15:00 
Slightly reduced set with Aidan. Still up to 50 calf raises though.
Turns out Aidan is very cynical with regard to foreign orienteers and doping - from experience of other sports. Was interesting anyway.
Running11:19  2.04 km (5:33 / km) +8m5:27 / km shoes: Asics Gel Nimbus 19 (Feb '18)
Ham & quad / knee stretch.
20 lateral bridges
60s single leg plank
60s side plank
20 x 8kg deep squat
10 x 8kg lunge
10 x SL squat
40 x calf raise / eccentric drop
Calf & quad stretch
Running1:32:23 18.4 km (5:01 / km) +108m4:53 / km shoes: Asics Gel Nimbus 19 (Feb '18)
90 from the gym by work, into the park and met Josh for a lap.
Legs probably a bit tired after gym & work, cos was pretty slow for a good while, and didn’t feel that slow. Good chat with josh though.
But did the last 20 steady and felt nice enough, so fairly happy in the end.
Minimal feeling in knee. Felt it a bit on run into work yesterday, but has been decent since. Think morning with less WU is a minor issue.
Cycling: Commute18:16  weight:79.6kg
cycling: Commute 18:16  5.95 km (19.5 kph) +43m
Cycling: Training 1:22:04  30.06 km (22.0 kph) +418m
Nice Johnny foxes loop with Jonny himself.
Chill for good bit, but split it up with some stage points up for grab.
Went for it very hard on a tense first uphill sprint to the M50 bridge. Was absolutely gone for the climb then, and easily sacrificed the polka dot. Then took the tactical battle to Johnny foxes, and wrapped up two more nice ones on the fast descent, and a short uphill sprint to stepaside roundabout to cruise home in the green.